KICK OFF Training

Defenders need to be physically strong, tactically aware, and quick to react. To improve your defensive skills, practice jockeying exercises. Set up a marker and practice shuffling sideways toward it without crossing your feet. Spend 10 minutes on each side to ensure balanced development.

Tackling requires precision, so set up a drill where you aim to cleanly dispossess a moving opponent. Do this 10 times per side, alternating with different angles of approach. Strength training is also critical for defenders—focus on exercises like deadlifts (3 sets of 8-10 repetitions) and push-ups (3 sets of 15-20). These build the upper and lower body strength needed to shield the ball and win challenges. Finally, improve your anticipation by watching match footage and analyzing professional defenders' positioning and timing.