Objective

Defend the box under pressure: attack and win the first header with a strong early jump and a proper clearance, then recover across quickly, balanced and goalside, to close the attacker down and block the shot.

Set up

Work in the penalty box. Set two cones as a gate on the right-hand side of the box where the defender has to win his header. A feeder (usually the coach) stands a little deeper on the right with a supply of balls. A queue of defenders waits out to the right, and an attacker stands ready on the left-hand side of the box. One defender works at a time. Phase 1: the feeder throws a ball in between the two cones for the header. Phase 2: the moment the defender lands, the feeder plays a second ball to the attacker on the left and the defender must sprint across to block the shot.

Coaching points

• Attack the ball: jump early off one foot and head through the middle of it, send it high, wide and far away from goal.
• Land balanced and set, already looking across the box for the next danger.
• Turn and open your body as you sprint across, stay goalside of the ball.
• Close the attacker down fast but under control, do not dive in, get your body between him and the goal.
• Make yourself big to block: front foot to the ball, do not turn your back on the shot.

Progressions

• Vary the first serve (a throw, then a driven cross) so he has to read the flight.
• Attacker takes a touch before shooting, then one touch, to make the recovery harder.
• Add a second attacker so the recovery becomes a 1v2 and the defender has to delay.
• Put a keeper in goal and play the second phase fully live.