Shadow the attacker

What it trains

Reactive defending footwork, no ball: your partner attacks and you shadow them, staying goal-side, side-on and an arm's length away, never touching. A review found that reacting to an opponent and planned cone turns are separate skills, so this drill trains the reaction.

Set up

• Warm up first
• 4 cones, flat grass
• 10 x 5 m channel
• A partner to attack

How it works

1. Warm up first, every time: your club warm-up, the FIFA 11+ Kids (up to 13) or the FIFA 11+ (from 14), then a few easy side shuffles.
2. On flat grass, mark a channel 10 m wide and 5 m deep with 4 cones. One 10 m side is the end line. No ball.
3. Your partner, the attacker, starts near the far line. You start about an arm's length in front of them, between them and the end line.
4. For 8 seconds they cut, stop, change direction and fake, trying to reach the end line. You shadow them: side-on, goal-side, an arm's length away, never touching.
5. Rest, swap roles and go again: 8 goes each, with about 45 s rest between your goes.

Coaching points

1. Between them and the line. Stay between your partner and the end line, side-on with your knees bent. When they cut, go with them, so they never get a straight run at the line.
2. Arm's length, move your feet. Keep about an arm's length away: close enough to stay with them, never close enough to touch. Short, quick steps let you change direction the moment they do.

Not this

Lunging or reaching in. Your weight goes one way, the attacker steps past the other way, and a lunge is how contact happens in a no-contact game.

Dose

• 8 goes of 8 s, rest 45 s
• Swap roles each go

Our target: 8 goes of 8 s as the defender, swapping roles after every go, about 45 s rest between goes (our target, not an FA rule).

Harder / Easier

Safety

• No contact at all: no pushing, holding or tackling. If you bump into each other, stop the go. If anyone knocks their head, if in doubt, sit them out: no training for at least 24 hours and no matches for at least 21 days (UK concussion guidelines).
• Flat, dry grass with space all round the channel, never a road or driveway.
• Under 16: if your knees or heels hurt when you run or jump, stop and tell an adult. Knee and heel pain is common while you are growing, and a GP or physio can help. 16 and over: if something hurts, stop and get it checked by a GP or physio.

Sources

• Int J Sports Science & Coaching - agility vs change of direction (opens in a new tab)
• England Football Learning - 1v1 recovery session (opens in a new tab)
• FIFA Training Centre - defending in 1v1: low, side-on, short steps (opens in a new tab)
• England Football Learning - pressing session (12-16) (opens in a new tab)
• England Football Learning - movement skills (opens in a new tab)
• FIFA - injury prevention (FIFA 11+, ages 14+) (opens in a new tab)
• PMC - FIFA 11+ warm-up for ages 7-13 (opens in a new tab)
• The FA Boot Room - growth and the physical corner (opens in a new tab)
• England Football - UK concussion guidelines for grassroots sport (opens in a new tab)