|DRILL OBJECTIVE(S)||IMPROVE DEFENSIVE FOOTWORK AND REACTIONS TO ATTACKER’S BALL MOVEMENT IN ALL DIRECTIONS|
|SPACE||10m x 10m|
|EQUIPMENT||2+ BALLS, 4 CONES|
X1 starts with the ball in the center of the grid. O1 starts in forehand engaging distance in front of X1.
X1 moves the ball anywhere within the grid, changing directions laterally and vertically, trying to gain separation from O1.
O1 moves with X1, trying to maintain the same engaging distance, without getting too close to the ball (within 1m) or too far away (more than 3m).
Continue for 45 seconds, then both players drop back to their respective cones. At this point, X2 and O2 come into the center of the grid and begin the same movements.
The next time through, players switch roles (O is the attacker, X is the defender).
Mobility and change of direction speed are the keys for successful 1-on-1 defending. This relies on good FOOTWORK and BODY POSITION (see photo 1)
Knees should be bent and center of gravity low. Feet shoulder width apart and offset (not squared up with attacker).
Defender should watch the ball, and not the stick/body of the Attacker, to avoid getting thrown off-line by fakes, feints, etc.
Defender should maintain consistent distance from attacker with ball. It is just as important to be able to back up quickly and keep the ball away from defender’s feet as it is to move laterally with the ball.
This drill can also be used as a fitness drill with multiple repetitions. It is important to train defensive footwork and engaging distance when defender is tired.
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