1v1 Front-On — Commit, Shift & Explode

Set up 3 parallel channels (12–18 m long, 6–9 m wide each). Each channel contains 1 attacker with ball, 1 defender, and a target at the far end (end line, gate, or mini goal). The attacker starts with the ball at one end; the defender starts approximately 4–7 m ahead, facing the attacker. On start, the attacker carries toward the defender under control — not at sprint speed. The attacker must commit the defender (get them to plant or shift), read the defender's body position and front foot, then change direction or tempo and accelerate past the defender toward the target. The defender stays balanced, controls distance, delays, shows the attacker away from the preferred route, and avoids diving in. If the defender wins the ball, they immediately counter toward the attacker's starting line. Continuous short repetitions. Run parallel channels when squad size allows.

Attacker: approach under control, carry ball toward defender not away, attack defender's space, get defender to commit, observe defender's front foot and body angle, use small touches before the move, change direction decisively, change speed after the action, first touch after beating defender should escape pressure, place body between defender and ball, attack free space immediately. Defender: arrive under control, stay balanced, control distance, don't dive in, show attacker toward less dangerous space, react to a poor touch, accelerate after regain, compete until duel is finished.

• Narrower channel
• Defender starts closer
• Attacker must beat defender within time limit
• Attacker scores through one of two target gates
• Defender counter target after regain
• Attacker starts from a moving ball
• Bonus for successful direction change + acceleration

• Wider channel
• Defender starts farther away
• Defender initially delayed / semi-active
• Larger target gate
• More preparation distance
• Attacker receives a simple start pass before duel