Baller AIA training plan for defenders
Defenders should train 1v1 defending (low stance, side-on body shape, showing the attacker onto their weak foot), heading technique, recovery sprints and backwards footwork, and composed passing out from the back with both feet. Never dive in: wait for the attacker's heavy touch.
Good defending looks boring, and that is the point. The best defenders are rarely beaten because they are rarely off balance.
1v1 defending
Get low, stay side-on and close down fast then slow down late. Show the attacker onto their weaker foot and watch the ball, not their feet.
- Jockeying footwork: 4 x 30 seconds
- Close down and stop: 3 x 10
- Recovery turns and sprint: 6 x 15m
Heading
Attack the ball with your forehead, eyes open, and use your arms for balance. Start with self-thrown headers before adding height.
Passing out from the back
Practise receiving on the half-turn and playing into midfield with both feet. Composure on the ball is now as important as winning it.
Common questions
How do I get better at 1v1 defending?
Stay low and side-on, close down fast then slow down, show the attacker onto their weak foot, watch the ball not their feet, and never dive in.
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