A fast soccer player can pose a defensive challenge. Fast players are better able to sprint, cut and cross the field, making them harder to defend. That can lead to increased scoring on your goalie. While some players are just naturally faster than others, you can take certain actions to help improve your speed and defensive skills. A strong, defensive soccer player can develop the skills necessary to overcome the speed of an opposing player.
Step 1
Build your endurance through cardiovascular exercise. The National Academy of Sports Medicine recommends 30 minutes five days per week for adults and 60 minutes daily for children under age 18. Run, jump rope, use an elliptical machine, perform jacks or aerobics or swim.
Step 2
Participate in agility training, which can help increase your ability to cut, stop and maneuver across the soccer field. Run around cones and run up and down stairs. The National Academy of Sports Medicine recommends 30 minutes of agility training twice a week.
Step 3
Keep your eyes on the fast soccer player at all times. Focus on the ball and the direction in which the ball is going rather than on the fear that you may be defending against a player who is faster than you. Listen to your teammates on the sideline for advice.
Step 4
Wait for the attacker to make a mistake. An attacker's speed may cause her to over run the ball. Capitalize on this situation, especially if you are a few steps behind the attacker.
Step 5
Increase pressure on your attacker when you are near him. You might get the player to lose the ball before he takes off rapidly.
Step 6
Stand on your toes. Avoid standing flat-footed while waiting for an attacker to enter your defensive zone. Standing on your toes will give you a jump start on defending.
Step 7
Play hard, even if you get beaten or knocked down. Never give up.
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
- Soccer-Training-Info.com: Tips on Playing Defense in Soccer
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