Annual training plan · U14–U23

Week 36: Centre-Back Training

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

This week, position-specific defensive training is carried out with the centre-backs. Even if not all your players are candidates for the central defender position in the long term, playing unfamiliar positions can help your players' development. Friendly matches in particular are ideal for trying players in unfamiliar positions. Players will be confronted with different tactical and technical demands than in their usual position. Playing a different position can also help players put themselves more easily in their team-mates' shoes and understand their challenges.

It can also happen that a player turns out to be a really good option in the “new” position. This gives you more flexibility when choosing your line-up and allows you to compensate better for absences if necessary.

Over the course of the week, the following match situations are covered:

  • Shifting in the back four, with particular focus on the centre-backs: When the opponent plays the ball out to the wing, the ball-side centre-back often ends up in the half-space. But there he is of no use either in a duel on the wing or for a cross. That is why the centre-backs are taught when to hold the centre or slide across to double up with the full-back.
  • Passes from the half-space/wing to an opposing striker with a centre-back at his back: This covers marking half a step in front of and to the side of the attacker and dispels the myth that centre-backs always play on the inside of their opponent.
  • Defending crosses: This covers not only winning an aerial duel. It is also about the positioning of the centre-backs before a cross, so as to create the best conditions for dealing with an opposition cross.

Author Luis Österlein

Session 1

4 drills

Outstanding centre-backs are distinguished, among other things, by good positioning. This quality probably comes from implementing tactical instructions, but presumably even more from many years of experience. Of course, being strong in duels is also part of what is required of a good centre-back. However, duels do not even have to be contested if the positioning is ideal. Fittingly, there is a quote from AC Milan legend Paolo Maldini which, translated into English, reads:

“If I have to make a tackle, I have already made a mistake”

Today's session will mainly be about the positioning of the centre-backs when the opponent has possession in midfield in the half-space. As a rule, in this match situation the centre-back will have an opposing striker in front of them. The centre-back has to observe the following:

  • The opposing attacker is marked using overlapping cover. This means the centre-back does not stand directly behind the attacker, but slightly offset towards the outside. This makes it easier for the centre-back to intercept a pass to the attacker. As well as overlapping cover, this also requires good anticipation. If the centre-back recognises the opposing midfielder's action in time, the centre-back can intercept the short pass to the striker. However, the centre-back must always reckon with the opposing striker putting their body in the way and the central defender being left stranded.
  • If the short pass to the striker still gets through, the right distance to the attacker has to be found in order to win the 1 vs 1. Especially in the centre-back position, no excessive risk should be taken. The centre-back should not push from behind or make body contact, otherwise the striker can roll the defender or an avoidable free kick is conceded close to goal. If the centre-back leaves about an arm's length of distance to the attacker, the defender can easily attack the ball when the striker tries to turn.
  • Besides intercepting passes in front of the back line, overlapping cover has a second function. If the ball is played from the half-space in behind, between the centre-back and the full-back, overlapping cover gives the centre-back a shorter route to the ball than the striker. In addition, the centre-back should not stand right up against the striker before a pass either.
  • Another advantage of overlapping cover is the view of the ball. If the centre-back operates directly behind the attacker, there is a risk of not always being able to keep an eye on the ball. This clear view is important, however, in order to be able to react immediately, particularly to balls in behind.
Coaching points for this session
  • Ball in the half-space: use overlapping cover
  • 1 vs 1 against an attacker with their back to goal: keep an arm's length away. As soon as the attacker tries to turn, the ball is attacked
Drill 1

1 vs 1: Attacker with Back to Goal

15 min12 metres long; the width depends on the number of players
  • On the coach's start signal, several 1 vs 1 situations begin in parallel.
  • The attackers try to dribble through the two blue cones.
  • The defenders try to win the ball in order to then dribble through the yellow cones.
  • The players may only act within their own duel.
  • Once all the duels are finished, attackers and defenders swap roles and the drill starts again from the beginning.
Equipment & set-up

Pitch: Two red, two blue and two yellow cones mark the starting and finishing lines.

Equipment: 6 cones and several balls.

Players: The team is divided evenly into defenders — yellow — and attackers — blue. The attackers position themselves with a ball evenly along the line of the two red cones; one defender each takes up a position behind an attacker.

Coaching points
  • Keep an arm's length of distance.
  • Do not attack the ball too hastily.
  • Watch the position of the ball and do not be distracted by feints.
  • As soon as the attacker tries to turn, attack the ball.
Drill 2

Sprints

15 min
  • Pole course: Every pole is touched; then there is a sprint all the way to the cone.
  • Poles lying on the ground: Go over the poles with running technique drills and sprint to the cone.
  • Hurdles: Cross the hurdles with two-footed jumps and sprint to the cone.

Variations: Choose different sprint distances, for example 10, 20 and 30 metres. Allow enough rest between the run-throughs.

Equipment & set-up

Pitch: Three stations — a pole course, poles lying on the ground and hurdles — each with a cone as the sprint target.

Equipment: 7 poles, 3 cones and 3 hurdles.

Players: The players complete the stations one after the other.

Coaching points
  • In the pole course, run around the poles by the shortest route, do not sprint in an arc.
  • During the acceleration phase, run leaning forwards, with short, fast steps and short ground contact.
  • After the acceleration phase, run upright, with sufficient knee lift and a greater stride length.
Drill 3

4 vs 4 with Striker Zone

25 minFrom the penalty area to the halfway line, played across
  • The game is played 4 vs 4 or more.
  • Each team nominates a striker who has to stay in the striker zone; no other attacking player may enter it.
  • The defenders may enter and leave the zone, but no more than one defender may be inside it at any one time.
  • The aim is to bring the striker into position, who then has to win the 1 vs 1.
  • Goals scored by the striker inside the zone count double, goals from outside by the other players count once.
Equipment & set-up

Pitch: Red cones mark the pitch, yellow ones the striker zone; two goals stand at the ends.

Equipment: 2 goals, cones in two colours and several balls.

Players: Two teams of four or bigger plus two goalkeepers.

Coaching points
  • Secure the ball with the foot furthest from the opponent.
  • If the opponent defends very tightly behind the striker, the striker turns into that opponent with the foot furthest from the opponent.
  • In the striker zone either break free with a short running feint or seek body contact with the defender before the pass in order to keep that defender behind.
Drill 4

3-Zone Game: Strikers vs Defenders and Neutral Players

25 minFull pitch
  • In each zone in front of the goal two strikers play against two defenders.
  • The remaining players of both teams and the neutral players play in the middle area.
  • The aim is to pass to one's own strikers, as only they can score a goal.
  • The goalkeeper has to build up play through the defenders.
  • Only the defenders may pass to the players in the middle zone.

Variations:

  • The passer may join the final third as a third attacking player.
  • A player other than the passer may join the final third.
Equipment & set-up

Pitch: Lines running across the pitch divide it into three zones. At both ends there is a goal with a goalkeeper.

Equipment: 2 goals, either two full-size goals or two small goals, depending on the number of players; a combination of both is possible. Plus cones and several balls.

Players: Two teams each in their own colour of bibs plus one to four neutral players in a third colour, depending on team size; plus two goalkeepers.

Coaching points
  • Use the numerical advantage to combine quickly — one player is always free.
  • The players in the middle zone defend the space but do not lose sight of the end zone.
  • The defender in the zone defends very tightly behind the striker.
The complete session as a ready-made training plan – with animated drills in the web app. Go to the web app

Session 2

4 drills

In the second session on defensive position-specific training for centre-backs, the players train how to behave when the opponent has possession on the wing.

If the opposing holding midfielder plays the ball to the winger, there are roughly 3 options for your own team and especially for the ball-side centre-back. To simplify this analysis, it is assumed that both teams play 4-4-2.

Option 1: The full-back engages the opposing winger and steers them outside. The centre-back pushes through to double up and covers diagonally behind the full-back. As soon as the winger tries to break through, the centre-back can move in and actively double up. This approach makes it hard for the winger to get a cross in or to dribble into the centre, but there are now only equal numbers in front of goal. The two opposing strikers are only guarded by the far-side centre-back and full-back.

Option 2: The ball-side centre-back holds the centre and the full-back steers play outside. The ball-side wide player can come across to double up. This means that the full-back briefly has to operate alone in a 1 vs 1, but in return the team can operate with a numerical advantage in front of goal. It is important for the full-back to slow the attacker down so that the wide player can get across to double up.

Option 3: the full-back steers the opposing winger into the centre and the ball-side centre-back pushes through to double up. Steering the winger into the centre means that in most cases the opposing winger has to play with their “weak” foot and can be doubled up on very actively. However, if the centre-back does not manage to push through outwards quickly enough, the opposing winger has a free path towards the penalty area.

If the opponent does not play 4-4-2 but a system with only one striker, the ball-side centre-back can push through to double up without any problem. Regardless of whether the opponent plays with 1 or 2 strikers, however, the ball-side centre-back should on no account operate in the half-space. From there, the team can neither double up on the wing nor can the centre-back defend crosses in front of goal.

If the opposing full-back has the ball, the ball-side centre-back needs to provide overlapping cover. As with opposing possession in the half-space, overlapping cover helps to intercept passes to the ball-side striker.

Coaching points for this session
  • Full-back has the ball: the ball-side centre-back uses overlapping cover.
  • Centre-back shifts across to double up: particularly suitable against opponents with only one “genuine” striker.
  • Doubling up with the full-back (show outside): as soon as the opposition winger moves into the centre, the centre-back closes in
  • When doubling up, do not be too far away, otherwise the 2 vs 1 becomes a 1 vs 1
Drill 1

Strength and Coordination Run

25 min
  • Coordination course: While running, the ball is moved up and down with outstretched arms. The feet carry out running technique drills — heel flicks, high knees, side steps, crossover running. As the drill progresses, very fast dribbling follows on this course.
  • Course 1: The ball is passed underneath the three hurdles. The player jumps over the hurdles with both feet and runs onto the ball. The player then dribbles around the pole with a feint.
  • Course 2: The players dribble through the cone course, go past the slalom pole with a feint and dribble through the second cone course.
  • Course 3: Is dribbled through in the same way as course 1.
Equipment & set-up

Pitch: One coordination course and three hurdle or cone courses.

Equipment: 4 tall cones, 2 poles, 6 hurdles, 12 cones and one ball per player.

Players: The players go through the courses one after the other.

Coaching points
  • Increase the pace step by step.
  • Carry out all exercises cleanly and to a good quality.
  • Dribble with the weaker foot as well.
Drill 2

Possession Small-Sided Game

20 min16 x 16 metres
  • Team Red plays against Team Blue for possession.
  • The team in possession can pass to the outside players and get the ball back first time.
  • This gives the team a numerical advantage in a 6 vs 2.
Equipment & set-up

Pitch: Four cones mark out the playing area.

Equipment: 4 cones and several balls.

Players: Four players stand outside the square, two groups of two play inside the square.

Coaching points
  • Make the game wide and make the opponents do the running.
  • Award points for additional tasks, for example when every outfield player and every support player has been on the ball.
Drill 3

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.
Drill 4

6 vs 6 with a Back Four

20 minHalf a pitch
  • The game is played freely as 6 vs 6.
  • The red team has the aim of passing into one of the four mini goals on the halfway line.
  • The blue team plays towards the full-size goal.
  • Build-up play always starts with the goalkeeper.
Equipment & set-up

Pitch: Four mini goals stand on the halfway line; at the other end there is a full-size goal.

Equipment: 1 full-size goal, 4 mini goals and several balls.

Players: Two teams of six players each; plus a goalkeeper. Both teams play in a basic formation of a back four and two holding midfielders.

Coaching points
  • If the ball is in the half-space or with the opposing full-back, the ball-side centre-back provides overlapping cover.
  • Shift across compactly towards the ball.
  • The centre-back can push through to double up as long as this does not create a numerical disadvantage in the centre.
  • Double up with a slight stagger in depth.
  • When doubling up, do not be too far away from the full-back, otherwise the 2 vs 1 turns into a 1 vs 1.

Session 3

4 drills

The last session of the week will be about defending deliveries. Although modern football is shaped by ball-orientated and zonal defending, teams fall back on man-marking when the opponent crosses. Inside the penalty area, there has to be a clear assignment when an opponent plays a delivery.

This switch from zonal marking to man-marking can often cause the players difficulties, especially as man-orientated defending is used less and less and is less and less part of player development. So, as in small-sided football, the defenders have to learn again to defend in a man-orientated way. At least when the opposing team hits crosses into the penalty area.

Your defenders have to observe the following:

  • As soon as a cross looks likely and play moves into the penalty area, a clear allocation is needed. Switch from zonal marking to man-marking
  • Make body contact with your opponent. Ask your players to keep reminding each other through mutual coaching (“tight!”, “find body contact!”)
  • If your opponent gets to the ball, they must not be able to finish in a controlled way. Disrupt your opponent's finish without committing a foul.
  • Clear the ball out of the danger zone, with one touch if possible
  • Always keep an eye on the player with the ball and on your opponent
  • Close to goal, opponents are no longer handed over
  • Position yourself between the goal and your opponent

If the back four is still well in front of the penalty area and it looks as though your own full-back is going to lose the 1 vs 1 against an opposing winger, the remaining defenders, however, do not operate right up against their opponents. The two centre-backs and the far-side full-back drop off 2-3 m from their opponents. This makes it easier for the defenders in the penalty area to intercept a delivery. If, however, they defend right up against the opponent, the attacker may be able to get free before the delivery with a running feint or an explosive burst. Dropping off prevents this.

Coaching points for this session

Defending crosses:

  • Defend with man-marking
  • Establish body contact
  • Clear the ball with the 1st touch
  • Always keep an eye on the player on the ball and your opponent
  • Close to goal, markers are no longer handed over
  • Position yourself between goal and opponent
Drill 1

Handball Heading Game

15 min
  • Both teams pass the ball to each other by hand.
  • With the ball in the hands, a maximum of three steps may be taken; the ball is passed on by then at the latest, without stopping.
  • Goals may only be scored with the head after a pass from a team-mate; setting the ball up for oneself is not allowed.
Equipment & set-up

Pitch: Cones mark out the playing area; a goal stands at one side.

Equipment: 1 goal, cones and several balls.

Players: Two teams.

Coaching points
  • Demand active getting free from the players.
Drill 2

Heading Training

10 min

For each pair of players:

  • Heading while running backwards: Thrower A and heading player B stand two metres apart. B moves towards A, lays the ball off from A and runs backwards until the ball in flight can be headed back out of a jump.
  • Player B runs forwards; on A's command B turns and heads the ball back.
  • Player A holds the ball up, Player B takes a run-up of two to three metres, takes off from one leg and heads against the ball being held up.
  • One thrower and one player who runs sideways over mini hurdles and heads the thrown ball back.
  • Heading while lying down: Player A lies on the ground on the back with the knees bent. Player B throws the ball at A's stomach height, and A comes up to meet it with the trunk and heads it back.
Equipment & set-up

Pitch: Four stations.

Equipment: Mini hurdles and several balls.

Players: The players form pairs.

Coaching points
  • Pay attention to the arched body tension.
  • From a standing position the take-off is from both legs.
  • From a run the take-off is from one leg.
Drill 3

Back Four - Shifting Across to the Right, with Fixed Marking in the Centre

15 minHalf a pitch.
  1. Player E plays the ball to the left attacking side to Player F.
  2. Defender A pushes out of the basic shape and closes down Player F.
  3. Because the strikers are standing in the dangerous area with the centre-backs and an immediate cross is threatened, the centre-backs pick up the two strikers and drop off slightly.
  4. Player D tucks in level with the far post, roughly level with Player C.
  5. Player F controls the ball and delivers a cross into the penalty area first time.

The two strikers try to finish. Player E runs diagonally into the penalty area, is picked up there by Player D and also tries to finish.

Equipment & set-up

Pitch: Half a pitch with one goal.

Equipment: 1 full-size goal.

Players: Four blue defenders A, B, C and D in the basic back-four shape on one line, plus a goalkeeper. Two red attackers G and H as the two strikers centrally in front of the back four, E and F as wide midfielders on both flanks. The ball is with Player E.

Coaching points
  • In the basic shape the defensive line stands about 22 to 23 metres in front of the goal, the lateral distances between the defenders are 7 to 12 metres.
  • The starting signal for all runs is the passer's backswing.
  • Full-back A runs at top speed to Player F and closes down at the earliest possible moment.
  • At the same time the remaining defenders drop off 5 to 6 metres.
  • The diagonal cross is played as an inside-of-the-foot pass — a linearly rising flight path at high speed.
  • Player E sprints diagonally towards the penalty area immediately after passing.
  • The cross is delivered immediately after Player F's ball control.
  • The strikers can make crossing runs.
Drill 4

Game | Crossing Zones

20 minDouble penalty area
  • The game is played free with crossing zones.
  • Outside the crossing zones only ground passes are played.
  • From the crossing zone crossing is allowed and encouraged.
  • Players who enter the crossing zone may not be challenged.
Equipment & set-up

Pitch: Cones mark the crossing zones; two goals stand at the ends.

Equipment: 2 goals, cones and several balls.

Players: Two teams of five or six players each plus goalkeepers.

Coaching points
  • On deliveries, make runs to the near post and the far post as well as into the pull-back area.
  • Before deliveries drop away to the far side in order to be able to run in diagonally.
  • Even though players in the crossing zone may not be challenged, the cross is played quickly and out of the run.
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