Turn a defender inside out

Harness your 1 v 1 skills with this drill

With defenders suffocating the space on a 5-a-side pitch you need some nifty footwork to hang onto the ball.

If you’re the furthest player forward you often receive a pass with your back to goal and a defender breathing down your neck.

More after the break

Your team-mates will be counting on you to beat your marker with a piece of skill or bring them into play with a clever lay-off.

Hesitate in possession and you will get clattered and lose possession - putting your team under pressure.

To avoid this beat down on the pitch watch this video and arm yourself with quick feet and a quick mind.

Mitre Star is an online hub designed to improve your 5-a-side game. It has expert tips and useful advice to help you and your team in 4 key areas: tactics, technique, fitness and nutrition. For more tips and advice see #mitrestar, @mitresports, www.facebook.com/mitre and instagram.com/mitre

For more 5-a-side tips see:
Speed up your attack
Control the ball under pressure
Supercharge your reaction speed
Fuel for 5-a-side
Boost your speed off the mark
Build explosive change of direction
Keep possession in tight spaces
Improve strength, balance and agility

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