Centre Back Match Day
3 easy to implement exercises that are designed to prepare centre backs for the demands they will face in a match.
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| x 1 ball per 2 players | Not Essential | x Good Supply | None |
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X = Various Y = Various |
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None |
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Various |
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First Element:
The two centre backs take turns to drive the ball into each other at head height so that they can head the ball back to their partner. This should occur over a 30 yard distance. The heading player should head the bottom half of the ball using their forehead, so that the ball is projected upwards. They must come and meet the ball, and not wait for it to arrive. Vary delivery so some are standing headers and some are jumping. Swap after 5-10 headers.
Second Element:
The defenders now experience turning and sprinting after a ball that is played in behind them. They begin 5 yards apart, and then the ball is played in behind them. They turn and retrieve the ball before passing back to the server. The active player then returns to the starting position to return a pass to the server before the ball is played in again. The active player can be encouraged to jockey off before turning. Ensure turns are sharp and low, they should be performing this at almost full speed. Players swap over after 5 turns each.
Third Element:
Defenders are placed in a 2 v 2 with the attackers. They must then defend appropriately in this 20 yard by 20 yard area. The server feeds the attackers and the defenders must regain possession. The attackers are looking to go past the end line. The defenders should adopt the correct pressuring and supporting positions. Appropriate communication is also vital.