The main job of defenders in soccer is to keep opposing players from scoring goals. However, a good defender should be able to do more than that. You have to give important information to your teammates on the pitch. You'll need to pressure your opponent until he or she makes a mistake so you can build bonds in the defensive area and eliminate threats. You have to support and prop up your teammates so that they have chances to score. A good defender must have good technical skills, mental toughness and physical fitness.
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Method 1 of 3: Improving Technical Skills
Step 1. Perfect your defensive stance
As a defender, a low center of gravity is very important. Bend your knees and secure your midsection, positioning your arms at your sides. You can bounce off an opposing player's arm when he gets close to you.
- Stand on your toes shoulder-width apart. This can improve balance and help cover a lot of space. Keep moving your feet to avoid being "megged" (your opponent passes the ball between the legs).
- Keep an eye on the movement of the ball, not the players you are escorting. When you don't have the ball, monitor the pitch so you know where all the players are and can anticipate the attempts of opponents who want to take advantage of opportunities.
Step 2. Escort the player on both sides
When watching the ball, keep your position in line with the player you are escorting, not moving from side to side. If you are only escorting the opposing player to one side, he may find a way past you or pass the ball to a friend.
Ask a teammate for help if you're having trouble keeping up with an opposing player and you're worried he might get past you. Focus on holding it in for as long as possible until help arrives
Step 3. Take advantage of your opponent's mistakes
A bad touch or misstep can give you chances as a defender. If you are escorting a strong player, you should always take advantage of the slightest mistake. Keep pressing the player you are controlling so that he gets confused and fails to control the ball.
Pay attention to small details and be prepared to act quickly if you feel a teammate is struggling. Maybe you only have one second to act which can make a big difference in the game
Step 4. Study your opponent
Most footballers have distinctive movements and patterns that can indicate whether he is going to take a kick or just go forward. If you study the opposing team and watch their previous matches, you can have more knowledge to anticipate their behavior.
- As a defender, you need to be able to predict what your opponent will do and which way he will move so you can position yourself to stop him.
- When watching the opposing team's previous match, also pay attention to defensive techniques that overwhelm your opponent. You can add these techniques into the pattern of the game that you will apply when fighting them later.
Step 5. Communicate effectively with teammates
As a defender, you can see the whole field and the positions of all the players. You can tell your team-mates when there is pressure on a part of the pitch and when a friend is unmarked and can pass the ball.
- For example, if a teammate isn't being escorted by an opposing defender, you can shout "now" to let them know that you have a friend to give the ball to.
- Shout loudly and keep other defenders on their toes. If another defender is in possession of the ball, provide information about the situation around him so he can stay focused on the ball. For example, you can say "I'm behind" if you are behind another defender and in a position to prepare for a tackle.
- If you play on a less experienced team, communication should be done more often so that you know what the team likes and doesn't like. Give more specific information, not general. For example, you may have to shout "foot" to tell your friend that he or she should pass the ball towards your feet, not in front of you. If your teammates are familiar with your style of play, they will probably know what type of pass you prefer.
Step 6. Make tackles only to block the ball
Tackling is one of the most dangerous aspects of football. Apart from being able to make yourself injured, tackles also risk getting punished for violations. Hold on to this tough defensive technique unless you're absolutely sure you can take the ball away from your opponent and restore possession to your team.
The best time to tackle is when an opposing player has just made a mistake, such as a bad touch on the ball, or when he loses his balance
Step 7. Head the ball safely
Defensive headers can be an important part for defenders and can take the team out of pressure. With the right technique, you can direct the ball safely and effectively, without risking a concussion or other injury.
- Watch the ball as it hovers in the air, and align your forehead with the part of the ball you want to head. If you head the top, the ball will go down. If you want to direct the ball up, head the bottom.
- Most beginner footballers tend to close their eyes when the ball comes close, which occurs out of fear or anticipation if the ball causes pain when it hits the head. Practice keeping your eyes open at all times. With practice heading the ball, you can get rid of the anticipation and fear of heading the ball.
Method 2 of 3: Conditioning the Body
Step 1. Adjust the exercise to your position
Different defensive positions require different conditioning to respond to the demands that must be met for the body to function properly during a match. If you play at centre-back, you have to focus on strength and stability. If you're a full-back, do some speed and mobility training to get around your opponent's winger.
- When the competition is resting, schedule 2 or 3 days of strength training, along with 2 or 3 days of cardio. You can also add a day of training focused on speed and strength, including high-intensity interval training.
- In season, reduce the volume of practice as you will have to spend time competing on the court. For example, if you train for 2 hours while the competition is off, reduce your training to only 1 hour when the competition is already running. You should only do strength training for 1 or 2 days while the competition is in progress.
Step 2. Combine long-distance running with sprints
Long-distance running increases cardiovascular endurance, which is needed to allow you to play 90 minutes on the court. However, you also need to be able to move quickly in a short amount of time to keep up with the speed of fast-paced attackers, midfielders and wingers.
Running at intervals is a great method of imitating running in a soccer game. For example, you could jog for 10 minutes, then sprint for 2 minutes, then walk for 3 minutes. Repeat this interval until you have finished running for 1 hour
Step 3. Strengthen your midsection to improve balance
Training your midsection isn't just about having six pack abs like your favorite soccer player. A strong midsection will improve balance so it will be difficult for opposing attackers to get past you and score goals.
- Make planks a regular exercise. Start by placing your body in a plank position for 30-60 seconds. Every few days, increase the time by 1 minute, until you can do it for 5 minutes.
- Look for other forms of exercise for the midsection that target various abdominal muscles. Make sure to work all the abdominal muscles evenly. Some types of exercise such as yoga and pilates can also strengthen the midsection, and improve balance and flexibility.
Step 4. Do plyometric exercises to build power and strength
This exercise builds fast, jerky muscle fibers in your body to provide explosive power for a sudden increase in speed. This ability is needed to catch up with attackers or opposing midfielders who run fast.
Explosive push-ups are a great type of plyometric exercise for defenders. Start by placing your body in a regular push-up position and lowering your chest to the floor. Push your body up firmly until your hands are hovering above the floor, then lower your body gently, bending your elbows to help absorb the impact of your body on the floor. Do this exercise for 4 sets of 5-10 repetitions, and rest for 2 minutes in each set
Method 3 of 3: Developing the Mind
Step 1. Practice attacking
Not all defenders have the ability to attack, but when the opportunity arises, help attack. By playing offensively, you'll have insight into what attackers want to do and how they do it. So, as a defender you will have a better ability to anticipate the movements of the opponent's attacker.
If there is no opportunity to play attacking, the best thing to do is to talk to teammates who play as midfielders and attackers. From them you can learn how they play on the pitch and how to create chances to score goals. By knowing how they think, you can become a better defender
Step 2. Keep your confidence and never be afraid
If your opponent feels that you are afraid to face them, the opposing player will always run towards you. You will not be a good defender if you are afraid to take the ball from your opponent.
Don't be afraid to offend. While you shouldn't intentionally violate your opponent's players, you should show your opponent that you're going to stop anyone who wants to score and get into your defensive territory
Step 3. Be calm and let your opponent make mistakes
Patience is the most important thing for defenders. Just running forward and meeting the player with the ball is aggressive, but not the right way to play and you may end up fouling.
- Stay alert and face your opponent's attackers, making the most of your entire body surface area. Move your legs irregularly so you can change directions quickly. Stay alert and be prepared to chase the ball at all times, but don't lunge (or dive) for the ball, or threaten an attacking player directly.
- While preparing to take over the ball, wait patiently for the attacking player to make his move. Apply pressure and lunge when you see a gap in weakness or a small mistake made by an opposing player.
Step 4. Be a sporty person
When defending your team aggressively, it's easy to get carried away in this thought. Remember, referees and opponents are human too. If an opposing player falls, help him to get up.
Avoid arguing or protesting against the referee even if he made a bad decision. Shrug and keep playing
Tips
- As a defender, avoid diving (pretending to fall under the brunt of an opposing player).
- Watch big team matches and choose the defender you want to be a role model in your next match. Learn what the player does in different situations, and when dealing with a wide variety of players.
- As a defender, don't follow your opponent all the time even if he's a dangerous player.
