Annual training plan · U14–U23

Week 31: 4-4-2 – Pressing & Defending

3 complete training sessions with 12 drills – created by licensed coaches. Open every drill in the easy2coach web app with one click.

This week’s focus

When to use: winter preparation

These sessions are ideal for U14/U15, U16/U17 and U18/U19 teams as well as adult teams from grassroots league level upwards.

After last week's work on the build-up in a 4-4-2, the focus now moves on to defensive behaviour in the same system. Players learn how a midfield press and a high press are carried out with 2 banks of four and 2 strikers.

In principle, the 4-4-2 is a suitable system for learning to defend as a team. The two banks of four provide good reference points for the positioning of the individual players.

The midfield press is about creating a compact unit within the team. This means that the space between the lines and to the players alongside must not be too big. In the midfield press, the opponent is only engaged from the middle third of the pitch. The whole team tries to shift in relation to the ball, in order to keep the spaces within the pressing zone tight and to steer the opposition's build-up either outside or inside. When steering, certain passing options are deliberately blocked through targeted pressing. Other passing lanes, on the other hand, are deliberately left open to the opposing team, in order to steer the ball into certain areas and create an overload there.

The high press can roughly be divided into the high press on a target player, the situational high press and the steering high press. This training week, however, will be exclusively about the last variant – the steering high press. Unlike the midfield press, the team defends forward as a unit immediately after the opponent plays out from the back. There are also small but very important differences when pressing in a 4-4-2 with a high press compared with the midfield press.

Author Luis Österlein

Session 1

4 drills

In today's session, the players learn to apply a midfield press in a 4-4-2 against an opponent that also plays in a 4-4-2. The opposition's build-up is forced out wide.

The basic requirement for carrying this out is, first of all, a compact basic shape. The two strikers stand about 10-15 metres inside the opposition half. The two banks of four position themselves compactly behind them. The distance between the strikers and the back four should not be greater than 30 metres. The team should also keep the distances across the width tight. The full-backs and the wide midfielders therefore operate in the half-space.

If the opposing goalkeeper now starts the build-up with a pass to a centre-back, the team shifts slightly forwards and towards the ball as a unit. However, the two strikers do not go beyond the pressing zone.

The centre is now blocked off by the ball-side striker moving from the inside out towards the centre-back in possession. The second striker provides cover diagonally behind the ball-side striker, slightly staggered in depth. This blocks the passing lane to the far-side central midfielder.

If the centre-back now plays a square pass to the 2nd centre-back, the striker who was previously ball-side provides cover, staggered in depth. The 2nd striker pushes up slightly towards the centre-back who has received the pass. The two banks of four also shift across with the ball.

If a pass is played to the opposing full-back, the wide midfielder closes that player down diagonally forwards. The ball-side holding midfielder provides overlapping cover against the opposition's ball-side holding midfielder, in order to block the passing lane to the strikers at the same time. The two far-side midfielders tuck in. The ball-side striker blocks a back pass to the centre-back, while the 2nd striker moves towards the opposition's ball-side holding midfielder in order to create an overload if there is a pass into the centre. The ball-side full-back pushes up slightly and moves towards the opposition's wide midfielder. The rest of the defence holds the line and also shifts across towards the side of the pitch the ball has been played to.

Coaching points for this session
  • Stay compact
  • Coach each other
  • On a pass between the lines, drop back and double up
  • Keep the distances between the lines and between the individual players small
  • Far-side striker: cover in a staggered position in depth (when the centre-back has the ball)
  • Far-side striker: orientate towards the ball-side holding midfielder (on a pass to the full-back)
  • Ball-side striker: pushes forward slightly towards the centre-back in possession
  • Ball-side striker: blocks the back pass to the centre-back (on a pass to the full-back)
  • Ball-side holding midfielder: marks the opponent's ball-side holding midfielder with overlapping cover (when the full-back has the ball)
  • Ball-side wide midfielder: closes down the opposition full-back diagonally forwards when the full-back receives the ball.
  • Ball-side full-back: pushes forward slightly and towards the opponent's wide midfielder (when the opposition full-back has the ball)
Drill 1

Shifting and Closing Down 11 vs 0

15 min
  • During the warm-up jog all players push forwards and backwards at the same speed and shift sideways from left to right.
  • Pushing forwards and backwards as well as shifting sideways are combined with running technique drills.
  • The yellow cones represent the opposition's back four in the build-up, the blue ones a back three.
  • On the coach's call the cones are closed down; afterwards corrections are made through explanations.
Equipment & set-up

Pitch: Eleven red cones are spread out according to the desired formation; seven further cones in two colours simulate the opposition.

Equipment: 18 cones in three colours.

Players: Eleven players, one of them a goalkeeper.

Coaching points
  • Pay attention to the distances between the players and between the units.
  • Encourage the players to coach one another while carrying it out.
  • After a few run-throughs, let the players correct their positions themselves.
Drill 2

Speed Endurance - Shuttle Run

20 min
  • The players sprint from the starting point to the first cone and back again.
  • Then a sprint to the second cone and back follows.
  • This continues until the players have sprinted back from the last cone.
  • With a distance of ten metres between the cones this gives a total distance of 200 metres.
Equipment & set-up

Pitch: Depending on the number of players, cones mark the turning points at even distances.

Equipment: Cones.

Players: Every player works alone.

Coaching points
  • Pace the speed and do not start too fast, otherwise the strength runs out at the end.
  • Take enough rest between the runs.
Drill 3

Doubling Up in Modern Defending

25 min
  • The blue Players 7, 8 and 10 pass the ball to each other undisturbed behind a marked line.
  • The red Players 6 and 10 shift across in line with the ball, but stay inside the playing area.
  • The red Players 4 and 5 are positioned behind them, also shift across in line with the ball and pick up the blue Player 9, who shows for the ball.
  • With the pass to Player 9, the blue Players 7, 8 and 10 move into the playing area; a 4 vs 4 is created.
  • The attackers are to finish on goal. If the defenders win the ball, they counter over the marked line.
Equipment & set-up

Pitch: Six cones mark out the playing area and a line inside the area.

Equipment: 6 cones and several balls.

Players: The blue team with Players 7, 8, 9 and 10, the red team with Players 4, 5, 6 and 10.

Coaching points
  • Only double up if the player on the ball can be cut off from the team-mates.
  • Disturb the attacker as early as the moment the ball is played in.
  • The defender has to win the ball and keep it until the team-mates step in and the numbers are equal.
Drill 4

Speed of Action in a Game with 2 Balls

25 minFrom the penalty area to the halfway line
  • A free game is played 6 vs 6.
  • In the course of the game the coach brings an additional ball into play.
  • As soon as the second ball is running, the player in possession has to get the team-mates to join in through communication.
  • The defending players have to watch several players in possession and coordinate the defence accordingly.

Note: The small-sided game develops decision-making and speed of action.

Equipment & set-up

Pitch: Cones mark the playing area; there is a goal at each end.

Equipment: 2 goals, cones and several balls.

Players: Two teams of six players each; plus goalkeepers.

Coaching points
  • As long as only one ball is in play, the team defends in a 4-2 shape.
  • Act compactly and as a unit and shift across towards the ball.
  • If the ball is in the centre, the holding midfielder on the ball side steps out, the one on the far side covers behind in a staggered position.
  • The centre-backs cover in an overlapping way.
  • When the ball is passed out to the wing, the full-back steps out, the rest of the back line shifts across towards the ball without moving too far out of the centre.
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Session 2

4 drills

In the 2nd session on defending in a 4-4-2, work on the midfield press continues. In the last training session, the players already got to know and internalised the shifting across and each player's pressing runs. In addition, the importance of staying compact was taught. In a midfield press in a 4-4-2, this means that the distance between the strikers and the last line should not be greater than 30m. The distances within the lines should also not be too big, so that the gaps cannot be played into.

If your team manages to apply the midfield press well and causes your opponent great difficulty in moving the build-up forward purposefully, you can expect long balls to be played in behind the defence. It is important that the opponent's targeted lofted balls are recognised in time, so that the back four can drop off. As long as the opposing centre-backs are under pressure and keeping the ball close, the back four can hold the line, because a long lofted ball is no longer to be expected. If, on the other hand, the centre-back pushes the ball further ahead and is also looking long, the back four must act quickly. The players should drop off quickly in order to be able to intercept a long ball. With a lofted ball into the centre, it is important that the defenders form a defensive triangle and move closer together. But even if dropping off and forming a defensive triangle are carried out well, the rest of the players must not switch off. The midfield line should also move back in order to win a 2nd ball.

If the opposing centre-backs find good solutions in the build-up and are able to dribble past your two strikers, the space in the centre and in the half-space must first be kept tight. If the opposing centre-back now dribbles at your midfield line, the wide midfielder must not move out wide too early, in order to keep the passing lane into the half-space closed. The ball-side holding midfielder also helps here by providing overlapping cover against their opponent, making the passing channel into the half-space even narrower. Only when the opposing centre-back plays the ball out wide does the wide midfielder close down their opponent on the wing. If the centre-back manages to play into the half-space and so play a ball between the lines, the ball-side holding midfielder is called upon. While your centre-back closes down the opposing attacker, the holding midfielder drops back to double up.

Coaching points for this session
  • Stay compact
  • Coach each other
  • Keep the distances between the lines and between the individual players short
  • Pass between the lines: drop back and double up
  • Opposition centre-back dribbles at the midfield line: close the half-space (holding midfielder uses overlapping cover, wide player does not step out too far)
  • Opposition centre-back pushes the ball further forward and looks for a ball in behind: drop off
  • On long balls, form a defensive triangle
  • On long balls, the midfield line also drops back to pick up 2nd balls
Drill 1

Acceleration Speed 2

15 min

On the coach's signal, the first player in each line sets off through the course with a set task:

  • Slalom run — course on the left
  • Running around the two middle cones — second course from the left
  • Running around the two middle cones in a figure of eight — second course from the right
  • Zigzag around the middle cones — course on the right

Variations: As a competition format — the slowest group does 15 press-ups per round before the next round starts.

Equipment & set-up

Pitch: Four courses next to each other, each with cones as shown in the graphic.

Equipment: Cones.

Players: An equally sized line of players stands in front of each course.

Coaching points
  • Always take the shortest route: do not run in a curve and go round the cones as tightly as possible.
  • Keep the body tension in the trunk.
Drill 2

Shifting Across the Middle Zone: 4 vs 4 to 4

20 minAs shown in the graphic
  • Team A passes the ball among its own players a maximum of four times.
  • Team B shifts across in order to prevent the forward pass to Team C.
  • After the fourth pass at the latest, Team A has to play to Team C.
  • If Team B wins the ball or the ball goes out of play, the game starts again with Team A or Team C.
  • Team B always closes down the receiver without leaving its middle zone.
  • The teams A and C have a maximum of two touches.
  • After four minutes the groups change over.
Equipment & set-up

Pitch: Four cones mark the corners of a square, four more in a different colour divide it across into a middle zone and two outer zones.

Equipment: 8 cones and several balls.

Players: Three teams of four players each in their own bib colour; each team occupies one zone.

Coaching points
  • Play the passes with enough firmness.
  • Show for the ball in the gaps.
Drill 3

Speed of Action from 1 vs 1 to 4 vs 4

25 min
  • The game starts as a 1 vs 1, with one player from each group setting off into the area; the player from the lower group has possession.
  • After the finish, a second player of the team that was defending before comes into the area with a ball.
  • Play then continues as a 2 vs 1.
  • After the next finish, play continues as a 2 vs 2.
  • As soon as a goal is scored in the 4 vs 4, the round is over.
Equipment & set-up

Pitch: Cones mark the playing area; two goals stand at the ends.

Equipment: 2 goals, cones and several balls.

Players: Two groups spread out evenly next to the goals; plus goalkeepers.

Coaching points
  • Put the focus on dribbling.
  • The players coming on with a ball set off into the drill explosively and at pace.
Drill 4

Back Four Down the Flank

25 minHalf a pitch
  • No player may run through the exclusion zone, and the attacking team may not play through it either.
  • The attacking team tries to score a goal.
  • The defending team tries to prevent this by shifting across.
  • After winning the ball, the defenders try to play the ball into one of the mini goals.
  • The drill starts alternately from the left and from the right side.

Variations: Play through both versions — the centre-back pushes through to double up, or the centre-back holds the centre.

Equipment & set-up

Pitch: Starting from the halfway line, a round exclusion zone with a diameter of 30 metres is marked out. On the halfway line, inside the exclusion zone, there are two mini goals; at the other end there is a goal.

Equipment: 1 goal, 2 mini goals, cones and several balls.

Players: Seven attackers, six defenders and one goalkeeper.

Coaching points
  • The ball-side centre-back does not operate in the half-space.
  • If the ball is with the opposing full-back, the ball-side centre-back provides overlapping cover.
  • Shift across compactly towards the ball.

Session 3

4 drills

Unlike the midfield press, the channelling high press puts the opponent under pressure immediately after the build-up has started. The aim is to give the opponent no time to make decisions and to win the ball as close as possible to the opposition's goal.

In this session, the channelling high press is also trained in a 4-4-2. As with the midfield press, the opponent is forced out wide. Nevertheless, the runs made when putting the opponent under pressure are slightly different.

First of all, the aim is to provoke the opposing goalkeeper into playing short. For this reason, the two strikers, like the rest of the team unit, must not push up too far. This also means your own team is covered if the goalkeeper starts the build-up with a long ball.

As soon as the goalkeeper starts the build-up with a pass to one of the two centre-backs, the whole team unit pushes forward. The ball-side striker immediately puts the centre-back in possession under pressure and blocks off the kicking foot. This immediately takes away the option of a controlled long ball.

The second striker is already anticipating a square pass to the 2nd centre-back. However, the second striker does not block the passing lane, but sets off in an arc towards the 2nd centre-back as the square pass is played.

Once the 2nd centre-back has received the ball, closing down in an arc provokes a pass to the opposition's ball-side full-back. At the same time, the striker who is now on the far side moves back into the centre towards the opposition's holding midfield zone. Once the ball-side striker has put the centre-back in possession under enough pressure, that player has to look for a pass. Ideally to the ball-side full-back. To provoke this pass, your ball-side wide midfielder must not push up too close to the opposing full-back. At the same time, the wide midfielder must not be too far away from the opposition's full-back either, so as to be able to put that player under pressure immediately on the 1st touch.

When the pass to the opposing full-back is played, the wide midfielder closes down at high speed and forces that player inside. The far-side striker moves towards the opposition's ball-side holding midfielder. Your ball-side holding midfielder also provides overlapping cover against that player. This creates an overload in the centre. Now all the ball-side passing options are cut off and an overload has been created near the ball.

Coaching points for this session
  • Invite a short build-up (do not push up too far)
  • Block the centre-back's kicking foot
  • Pass to the 2nd centre-back: 2nd striker closes down with a curved run to show the centre-back outside
  • Wide midfielder: does not block off the opposition full-back, but is ready to pounce so as to put the full-back under pressure on the 1st touch
  • Pass to the full-back: wide midfielder closes the full-back down at high speed and shows them inside. The opposition's ball-side holding midfielder is doubled up on by your far-side striker and your ball-side holding midfielder.
Drill 1

Passing in a Square

15 minOuter square 20 x 20 metres, inner square 3 x 3 metres
  • Player A passes into the middle to Player B.
  • Player B controls and takes the ball to the side with the inside of the right foot and passes to Player C.
  • Immediately after the pass, Player B clears the space in the middle and moves to the position of Player E, who sets off towards the middle.
  • Player E receives the pass from Player C there, controls and takes it to the side with the inside of the right foot and passes to Player D.
  • The drill continues in this way.

Variations:

  • Change the direction of play in order to train the other foot.
  • Vary the receiving techniques, for example with the outside of the foot or behind the standing leg.
Equipment & set-up

Pitch: Eight cones form a large outer and a small inner square.

Equipment: 8 cones and several balls.

Players: Players A to E spread out across the positions.

Coaching points
  • Make sure the technique is carried out precisely.
  • Make sure the space is opened up immediately.
Drill 2

Forcing the Play Inside: 3 vs 2

20 min
  • The goalkeeper starts the move with a pass to the blue full-back.
  • The yellow wide forward forces the full-back inside; from that moment the game is free.
  • After winning the ball, Yellow tries to score a goal.
  • Blue tries to dribble or shoot through one of the two cone goals.
Equipment & set-up

Pitch: A row of cones marks off the playing area towards the centre of the pitch. On the halfway line, 4 poles form two pole goals next to each other. At the opposite end there is a goal with a goalkeeper.

Equipment: 1 goal, 4 poles, cones and several balls.

Players: Three attackers and two defenders in different bib colours, plus a goalkeeper.

Coaching points
  • Double up from the front and from behind: the rear player marks the attacker at arm's length, the front player attacks the ball immediately.
Drill 3

High Press on the Wing in 4 vs 4

25 min
  • The drill starts with the goalkeeper, who passes or throws the ball to the right centre-back.
  • This player passes the ball on to the left centre-back. This sequence is fixed; after that the game is free.
  • Blue 1 presses the left centre-back on a curved run in order to prevent a pass back to the right centre-back. This pressing angle allows Blue 2 to move into the centre and create a 4 vs 3 overload.
  • When the ball is won, a quick counter follows on the full-size goal with a finish. Yellow, for its part, plays towards the two mini goals.
Equipment & set-up

Pitch: A line of cones marks off the pitch diagonally from the penalty area to the halfway line. At one end there is the full-size goal with a goalkeeper, at the opposite end two mini goals level with the halfway line.

Equipment: 1 goal, 2 mini goals, cones and 1 ball.

Players: Two teams of four players each in their own colour of bibs, plus one goalkeeper.

Coaching points
  • Demand mutual coaching — pressure, get in, cut off.
  • Watch out for correct pressing angles: close down the passing lanes.
  • Blue 3 has to push out onto the full-back in good time, without opening up the passing lane in behind.
  • Whenever cover is in place, always go into the duel actively.
  • Watch out for correct defensive behaviour on the wing.
Drill 4

High Press with 6 vs 6

25 minThree quarters of the full-size pitch
  • The game is played freely as 6 vs 6.
  • Team Yellow attacks the three mini goals; Team Blue is to win the ball through pressing and finish on the goal with the goalkeeper.
  • There is an additional point if Yellow plays through the passing gate and then converts the ball safely.
  • The additional goal in the middle means that Blue has to defend high and deliberately steer the opponents out wide in order to create a numerical advantage there.

Variations: Instead of the passing gate in the middle, a dribbling gate is set up.

Equipment & set-up

Pitch: Two tall cones form a passing gate in the centre of the pitch; plus three mini goals and one full-size goal.

Equipment: 3 mini goals, 1 goal, 2 tall cones and several balls.

Players: Two teams of six — Yellow and Blue — plus one goalkeeper.

Coaching points
  • The striker closest to the ball approaches in a curved run.
  • The striker furthest from the ball anticipates the back pass to the goalkeeper.
  • As the pass is played, the right-sided wide player closes down a yellow full-back.
  • The remaining players shift across towards the ball and orientate themselves on the opponents.
  • Press at high speed.
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