Annual training plan · U14–U23

Week 5: Defending 1 vs 1 Training

4 complete training sessions with 16 drills – created by licensed coaches. Open every drill in the easy2coach web app with one click.

This week’s focus

As in training week 3, the 1 vs 1 is on the plan again this week. This time, however, with the focus on defensive behaviour.

In youth football especially – and this still applies to the older age groups – it makes sense to invest a lot of time in the direct duel between two players. Because even though strongly ball-orientated defending leaves less space and fewer opportunities for dribbling to beat an opponent, many key moments in a match are still 1 vs 1 situations.

The best way to win these key moments is not only with the ball but also when defending – on the wing and in the centre, as well as against an attacker with his back to goal.

In the fitness area, a good level of endurance has already been built, which is why the last 3 weeks of pre-season will focus more on speed and coordination.

Author Luis Österlein

Session 1

4 drills

Defensive duel training in the head-on 1 vs 1 in the centre is the focus of today's training session.

In Exercise 1 the correct positioning in relation to the opponent is covered once again, without contesting active duels.

In Exercises 2 and 3 it is then on to active 1 vs 1 duels, against opponents at both a long and a short distance.

To finish, a small-sided game in 4 vs 4 once again forces many duels. The playing time is kept short, which makes the rounds, and especially the head-to-head duels, intense.

Coaching points for this session

Defending 1 vs 1 in the centre (short distance):

  • Take up a side-on position
  • Show the attacker onto their weaker side
  • Lower the centre of gravity and shift the weight onto the balls of the feet
  • If the attacker attempts to break through: get the body between ball and opponent

Defending 1 vs 1 in the centre (long distance):

  • Sprint towards the attacker, then adjust the pace to the opponent in good time
  • Take up a side-on position
  • Take the pace out of the attacker by dropping off, then close the distance
Drill 1

Behaviour in Duels

10 min
  • The outside player with the ball runs at the defender, performs any feint and goes past the opponent on the right.
  • The defender does not intervene actively, but only tries to force the attacker to the right.
  • The attacker passes the ball to the waiting player at the bottom centre and takes up the defender's position opposite the starting position.
  • The defender follows the ball and becomes the attacker at the bottom centre.
Equipment & set-up

Pitch: Four cones stand in the centre circle, four poles outside them in a diamond shape.

Equipment: 4 cones, 4 poles and several balls.

Players: Outside players with a ball and one defender in the middle.

Coaching points
  • Move on the balls of the feet.
  • Keep the centre of gravity low.
  • Keep both the opponent and the ball in view.
Drill 2

Small-Sided Game: 1 vs 1

20 min
  • Player 1 opens with a pass to Player 2.
  • Player 2 takes the ball in their stride and, as the striker, tries to score against the defending player — Player 1. If the ball is won, Player 1 can also score.
  • If a player scores a goal, a second player from the opposing team comes into the playing area, so that a numerical advantage is created.
  • If the team with the numerical advantage scores, the first player leaves the playing area and the other team gains an extra player.
  • If the ball goes out of play over the goal line or the touchline, the drill restarts with an opening pass in a 1 vs 1.
Equipment & set-up

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

Equipment: 2 mini goals, cones and at least one ball — the more the better, in case balls go wide of the goal.

Players: Two teams.

Coaching points
  • The defenders should close down the distance to the attacker immediately.
  • When outnumbered, drop back and defend the space in front of the goal.
Drill 3

1 vs 1 in Central Areas, Long Distance

20 minAs shown in the graphic
  • The attacker starts on the counter-attack line at high speed into the 1 vs 1 against the defender.
  • The defender drops back and tries to take the pace out of the situation and to close off the opponent's stronger foot.
  • If the attacker gets through the cone goal, the attacker can finish freely.
  • If the defender wins the ball, the defender can counter over the counter-attack line.
Equipment & set-up

Pitch: Two cones form a cone goal on the edge of the penalty area, two more mark the counter-attack line about 10 to 15 metres in front of it.

Equipment: 4 cones and several balls.

Players: The attackers wait with the balls behind the counter-attack line, the defenders to the side of them; both groups wear their own colour of bibs. In addition one goalkeeper.

Coaching points
  • The attacker has to use the pace to get past the defender quickly.
Drill 4

4 vs 4 with Dribbling Goals

25 min
  • Free play to dribbling goals.
  • Each team plays to two goals. This allows the play to be made wide, which creates more space for dribbling.
  • The focus is on dribbling and on the 1 vs 1.
Equipment & set-up

Pitch: Four cones mark out the playing area, eight cones of a different colour form the dribbling goals, which are two to three metres wide.

Equipment: 12 cones and at least 1 ball.

Players: Two teams of four players each.

Coaching points
  • If necessary, limit the number of passes in order to force more dribbles and 1 vs 1 situations.
  • Go into the dribble decisively.
  • Run with the ball using the foot furthest from the opponent.
  • Mix in feints again and again.
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Session 2

4 drills

Because the centre is so congested when defending, special attention should be paid to the defensive 1 vs 1 on the wing. After all, the space available on the flanks offers the ideal conditions for beating opponents.

In addition, strong dribblers with powerful acceleration often play on the attacking flanks. Defending on the wing therefore requires clever and alert behaviour.

After a 20-minute warm-up in the form of a coordination course, the session moves on to the training focus, the defensive 1 vs 1 on the wing.

Once again the work is done with both a short and a long distance to the attacker.

To finish, a small-sided game is used to teach a high press that steers play towards the wings. This should once again lead to 1 vs 1 situations on the wing. In addition, the defender's behaviour before the pass out to the wings can also be addressed here.

Coaching points for this session

Defending 1 vs 1 on the wing:

  • Use a side-on position to invite the dribble outside
  • The position relative to the attacker is offset backwards and inside, to prevent a break inside
  • Do not go in too aggressively
  • If the attacker attempts to break through: cross the running path of the attacker

Behaviour before a pass to the wings:

  • The passing lane in behind must be blocked
  • Close in on the attacker as the pass is played
Drill 1

Warm-Up: Ball and Coordination

15 min
  • The first player passes the ball through the tall cones to the other side and then performs a coordination exercise to the right-hand side, either through the hurdles or through the agility ladder.
  • After that the player joins the back of the other group.
  • The drill is run as a continuous passing sequence.
Equipment & set-up

Pitch: One agility ladder, two tall cones as a passing gate, two cones as starting points and three hurdles.

Equipment: 1 agility ladder, 2 tall cones, 2 cones, 3 hurdles and several balls.

Players: Two equally sized groups, each behind one of the cones.

Coaching points
  • Work on the balls of the feet during the coordination exercises.
  • Build up body tension and bring the hands along.
  • Vary the sequence of steps and jumps regularly.
  • Vary the instructions for the passing: two touches, first time, a body feint before the first touch, or taking the ball to one side.
Drill 2

1 vs 1 on the Wing from Short Distance

20 minHalf a pitch
  • The start always alternates from one side to the other.
  • The attacker dribbles at the defender from a short distance. The attacker therefore has to go past the defender explosively, ideally using a feint.
  • The aim is to finish on the goal behind the defender.
  • If the defender wins the ball, the defender has the option of countering through the cone goal.
  • Afterwards the pair joins the group on the opposite side and swaps roles there for the next round.
Equipment & set-up

Pitch: Four cones and two goals.

Equipment: 2 goals, 4 cones and 1 ball per pair of players.

Players: All players spread out in pairs across both wings of the half pitch.

Coaching points
  • The defender closes off the inside lane, that is the direct route to goal.
  • The defender takes up a side-on position to the attacker at a short distance of about two metres.
  • Where appropriate, the defender uses defensive feints.
  • The defender takes note of the opponent's particular traits, for example if the opponent only dribbles with the right foot.
  • At first the defender drops back and keeps the distance to the ball.
  • As soon as the attacker tries to break through, the defender closes in, forces the attacker further towards the outside and tries to intercept the ball or to cross the attacker's path.
Drill 3

1 vs 1 on the Wing from Long Distance

20 min
  • Player A plays a lofted ball to Player B.
  • At the same time this is the signal for Player C to run towards Player B and close Player B down.
  • Player B has to take the ball perfectly and control it in order to be able to go into the 1 vs 1 at speed.
  • The attacker's aim is to finish on goal.
  • If the defender gets to the ball, the defender can counter towards the halfway line.
Equipment & set-up

Pitch: Three cones and one goal.

Equipment: 3 cones, 1 goal and at least 1 ball.

Players: Players A, B and C.

Coaching points
  • The defender has to close down the distance to the attacker quickly and block the inside lane, so that no chance to finish opens up for the attacker.
  • Because of the lofted ball the attacker has little time for the first touch and for taking the ball in stride, and therefore has to go past the defender explosively.
  • Ideally the attacker uses feints to beat the defender.
Drill 4

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.

Session 3

4 drills

After a warm-up with running technique drills, the players' acceleration speed is worked on.

The training then continues with today's tactical focus – the defensive 1 vs 1 in which the attacker has their back to goal.

This is trained both in isolation and in a small-sided game.

Coaching points for this session

Defending 1 vs 1 – attacker with their back to goal:

  • keep an arm's length away
  • Maintain the distance to the opponent at all times
  • Do not be sent the wrong way by feints
  • Attack the ball as soon as the attacker turns
Drill 1

Warm-Up | Running Technique Drills

15 min10 to 15 metres running distance
  • Running technique drills are used for the warm-up; seven rounds are completed in total.
  • In each round one running style is performed up to the cone; the way back is jogged.
  • The seven running styles are skipping, high knees, bounding, heel flicks, overstriding, hop-skip running and running backwards.
  • After the last round, two to three build-up runs follow: a build-up run to the cone, an easy run back.

Note: Running technique drills comprise a series of running exercises that improve running style. They train all the movements of the running stride individually — push-off, knee lift, foot strike, support phase and rear swing phase — and at the same time develop hip mobility. This makes the movements more economical, which allows faster running that is easier on the joints.

Equipment & set-up

Pitch: Eight cones — in each case two of them face each other at a distance of about 10 to 15 metres.

Equipment: 8 cones.

Players: All players split into four equal lines.

Coaching points
  • After the last round, the running technique drills should be finished off with 2-3 build-up runs (build-up run to the cone and an easy run back to the cone).
Drill 2

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 3

1 vs 1 Defending Behind the Attacker

25 minDouble penalty area
  • The central attacker gets free from the defender and receives a pass from an attacker behind the goal.
  • The attacker tries to control the ball quickly despite the high speed and to finish on the goal behind.
  • The defender goes with the attacker fully actively and tries to win the ball. If this succeeds, the defender counters on the attackers' goal.
  • After the finish, the attacker who played the pass becomes the new central attacker, and a new defender takes up the defending position from the left or the right. The previous attacker and the previous defender join their groups.
Equipment & set-up

Pitch: Four to six cones mark out the playing area; there is a goal at each end.

Equipment: 2 goals, 4 to 6 cones and all available balls on the attackers' side.

Players: One defender and one attacker are in the middle of the playing area. The remaining defenders spread out to the left and right level with the middle of the playing area, the remaining attackers behind one goal.

Coaching points
  • The defender stands side-on behind the striker.
  • The defender first tries to intercept the pass.
  • If this does not succeed, the defender gets directly behind the attacker again.
  • As soon as the attacker turns, the attacker is closed down.
Drill 4

7 vs 7 + 2 in 3 Fixed Zones

30 min
  • The game is 7 vs 7; the players always stay in their respective zones.
  • The two neutral players may move freely through the zones and always play with the team in possession.
Equipment & set-up

Pitch: Four cones mark out the middle zone; there is a goal at each end.

Equipment: 2 goals, 4 cones and at least 1 ball.

Players: Two teams of seven — three players each in the middle and two each in attack and defence — plus two neutral players and two goalkeepers.

Coaching points
  • The team in possession always has a numerical advantage; this has to be used to make the game wide.
  • The defending team defends the space, but after winning the ball can immediately use the shifting numerical advantage for a quick counter.

Session 4

4 drills

The last part of individual tactical defending is the 1 vs 2.

A 1 vs 2 situation should generally be avoided through ball-orientated defending and quick shifting across.

However, such a game situation can certainly arise from counter-attacks or quick switches of play.

As a defender, the task now is to take as much pace out of the attack as possible until equal numbers or an overload have been restored.

Drill 1

Coordination with Colour Commands

20 min

The players dribble freely in the playing area. The coach gives one of three commands:

  • Same colour: Every player runs to a cone of their own colour.
  • Different colour: Every player runs to a cone that does not match their colour.
  • Colour to colour: The coach calls out two colours, for example blue to red or yellow to white.

Players who do not reach a cone on the command or go to the wrong one get an extra task, for example a lap of dribbling at speed around the playing area.

Variations:

  • Remove one cone of one colour and play the format as “musical chairs”.
  • Remove one cone of each colour.
Equipment & set-up

Pitch: Rectangle, marked out with four cones at the corners. Coloured cones lie spread out in the playing area.

Equipment: 4 cones to mark the playing area, coloured cones and bibs in the same number of colours, 1 ball per player.

Players: One team per colour. There must be the same number of bibs and cones of each colour. In the example 4 players each play in red, yellow and blue.

Coaching points
  • Insist on different dribbling variations.
  • After the command, first lift the head.
Drill 2

2 vs 1 in a Square

20 minVariable depending on the age and ability of the group — the tighter the playing area, the higher the ability required
  • One group of three plays a 2 vs 1 in the prepared square.
  • The remaining groups rest.
  • After about one and a half to two minutes the group is changed.
Equipment & set-up

Pitch: Four cones mark the corners of a rectangular playing area.

Equipment: 4 cones and several balls.

Players: Groups of three are formed, each playing a 2 vs 1; the two attackers and the defender wear different colours of bibs. The remaining groups wait at the side of the playing area. Do not form more than two to three groups of three, because more groups are difficult to coach.

Coaching points
  • Try to cut off the first attacker and to isolate the second attacker in a 1 vs 1.
  • Steer the attackers into the corners of the playing area.
  • Make the players with the numerical advantage available for a pass.
  • Watch out for the first touch, taking the ball in stride and the quality of the passes.
Drill 3

2 vs 1 on the Wing plus Follow-Up Action

20 min
  • The player with the ball dribbles forward briefly, plays the ball forward to the wide midfielder and makes an overlapping run at maximum speed.
  • The wide midfielder takes the ball towards the centre with the first touch, dribbles at the opposing defender and, at the right moment, plays the ball to the overlapping player.
  • This player takes the ball in full stride towards the penalty area and either finishes off or plays a ground pass to the striker arriving in the cut-back area.
Equipment & set-up

Pitch: Four yellow cones mark out a defending area of 4 x 4 metres at the corner of the penalty area, one red cone marks the central position at the penalty area.

Equipment: 5 cones, several balls and 1 full-size goal.

Players: One player with a ball, one wide midfielder, one opposing defender and one striker in the cut-back area.

Coaching points
  • The defender drops back and inside and closes off the route into the centre.
  • The defender drops back especially at the moment of the overlapping run.
  • As soon as the overlapping player is played in, the defender pushes out to that player immediately.
Drill 4

Finishing Game with a Lofted Ball

20 min
  • The first player plays a lofted ball to a team-mate.
  • This player lays the ball off first time, whereupon the finish on goal is taken first time.
  • The players swap positions.
  • The other team then goes through the same sequence.

Variations: The drill can be run as a competition between the two teams.

Equipment & set-up

Equipment: 2 goals and several balls.

Players: Two teams.

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