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Strength Training For Soccer - A Tailored Soccer Fitness Program
Get Super-Fit For Soccer With This FREE 5-Part Fitness Guide
Soccer Movements and Positional Running
Forwards
One forward should sit closer to the midfielders while the other tries to stretch the defense (standing next to the last player on the other team, usually the sweeper). With this alignment, the first forward can check back to the ball and then cut inside if he doesn't receive the ball.
The player with the ball (let's say the right back) can then play the ball inside to the first forward or to the forward who is posting up deeper into their opponents area. The post up forward can either try to receive the ball while he or she posts up or check towards the ball after the other forward makes the initial run back to the ball. The first forward then takes up the deeper position. Checking in and out and exchanging positions makes up the movement of the forwards.
The two forwards are aligned in a pair in the center of the field and the closest forward checks back to the ball at an angle, to the right or left. If he or she is marked then he or she can cut into the middle to receive the ball. They must keep running and rotate back to the post-up position.
It is really two runs: checking back to the ball, and then if that isn't on, making a run back into the middle. Meanwhile, the other, posting up forward, can check back to the ball, and the other forward spins to offer support.
Midfielders
With quick check back runs towards the ball midfielders can get open. These can be five or ten yard runs back to the ball, to the side or into the attack. It could even just be bringing your marker into an area where you don't want the ball so you can run into the space where you want the ball. Walking away a few yards and then darting back to the ball.
Back Door Cuts
If your defender is too tight you can fake like your checking back to receive the ball and then make a run into the attack.
Checking back to the ball, you see that the defender is too close, invite them to mark you tightly so you can sneak into the space behind them. Make this a quick burst behind the defender.
Defenders
Defensive movements are mostly in support and cover positions. As on offense you are moving in to position to relieve pressure and switch the ball into an open area of the field. Although defenders can often get into attack by overlapping or making delayed runs when the time is right.
On defense you want your team to be compact and on offense you want to open up and expand. As a compact unit you can close down a certain area and win the ball and still have time to get back if the other team makes a long pass to the other side of the field. As a defender you want to run back towards your goal - re-group and defend as a unit.
Defensive Guidelines
1. It starts with one person pressuring the ball so the offensive player has to make a decision and can't get his or her head up.
2. Then a cover person who lets the pressuring person know if her or she should try to win the ball.
3. Next, is a organized compact unit letting those ahead of them know where players are around them and which direction they should steer them so the unit can win the ball.
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