Applying practice methods to support

improvements in a sporting activity

Introduction
My name is Mohammed Uzair, and I am a passionate football player. Football
is my main sport, and I specialize as a central defensive midfielder. I enjoy
the competitive nature of the game and thrive in high-pressure situations. I
have played football competitively both in and out of school, and I am
currently part of my school’s football team, where I contribute significantly to
our successes.

I am 5’5” and weigh 70 kg. My physical attributes and fitness level allow me
to perform at a high standard in my position. My exercise schedule includes
regular cardiovascular workouts, strength training, and skill drills focused on
ball control and passing accuracy. I am right-footed and possess strong
balance and stability, essential qualities for my role in the midfield.
Currently, I have no injuries and aim to maintain peak physical condition
through a disciplined routine.

Skills rating table

Skill Rating
Short passing 6/10
Long passing 5/10
Dribbling 7/10
Tackling 7/10
Interceptions 8/10
Positioning 6/10
Defensive awareness 7/10
Ball control 6/10
Shooting 3/10
Zonal marking 6/10
 Strengths
1. Dribbling

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3&ust=1728586601032000&source=images&cd=vfe&opi=89978449&ved=0CBQQjRxqFwoTCIj2oY39gYkDFQAAAA
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Correct Technique -

 Keep the ball close to your feet.

 Practise with the inside, outside of the foot and with rolling the foot over the
ball, using the sole.
 Use both the left and right foot.
 Shift your body weight to throw the defender off balance, use fakes to create
space for yourself. (Information
from:https://coaches.langtongreencsa.org.uk/session-plans/in-possession/
dribbling-running/dribbling-key-points/ )

Performance Evaluation -
Dribbling is a key strength for me as it allows me to manoeuvre past
defenders and retain possession under pressure. My ability to combine close
control with agility gives me an edge when breaking through tight defensive
setups. Good dribbling skills are critical for maintaining possession, creating
space, and advancing the ball up the field. It also forces opponents to
commit fouls, giving my team set-piece opportunities. I am effective at
keeping the ball close to my feet, using both the inside and outside edges for
control. My use of body feints and quick direction changes often unbalance
defenders, giving me space to move forward. My dribbling helps my team
break defensive lines, create chances, and draw opponents out of position.
This provides more options for my teammates to exploit, leading to higher
attacking efficiency.

2. Short Passing

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Correct Technique -

 Approach the ball at a slight angle.

 Use the inside of my foot, ensuring that my toes are pointed upwards, and
my heel is down.
 Follow through in the direction of my target, maintaining proper body
posture.
 Always scan the field before passing to identify open teammates or
potential threats.
 Passing is not just about delivering the ball; it is also about timing and
precision. A well-placed pass can break the opponent’s press and set my
team on the attack.

Performance Evaluation -
Short passing is a key strength for me because I can maintain possession
and control the tempo of the game effectively. My accuracy in tight spaces
allows me to connect with teammates consistently and keep the ball moving
under pressure. Short passing is critical for building play from the back,
linking midfield with attack, and breaking through compact defensive lines. It
is the foundation of possession-based football and essential for maintaining
fluidity in the team’s movements. I excel at using the inside of my foot to
make clean, accurate passes over short distances. My awareness allows me
to adjust the weight of my passes depending on the situation, and I’m quick
to spot and execute one-touch passes when needed. My short passing ability
helps my team retain possession and advance up the field with control. It
enables me to play quick combinations with teammates, creating space and
opportunities to break down defences. My consistency in this area gives my
teammates confidence in receiving passes and maintaining attacking
momentum.

3. Tackling

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q=tackling&imgurl=https%3A%2F%2F#

 Correct Technique -
o Position myself at a slight angle to the opponent.
o Keep my eyes on the ball, not the opponent’s feet.
o Time the tackle to avoid lunging or overcommitting.
o Use my stronger leg to sweep the ball away, ensuring I maintain balance.

Performance Evaluation -
Tackling is one of my greatest strengths because I can win the ball
effectively and cleanly in high-pressure situations. My ability to time tackles
perfectly and commit without hesitation ensures that I break down
opposition attacks consistently, even against skilled opponents. Tackling is
essential for disrupting the flow of the opposition’s play, regaining
possession, and building defensive confidence. It provides stability to the
defensive structure, protecting the team against dangerous attacks and
allowing smoother transitions from defence to attack. I am excellent at
staying low and balanced while approaching an opponent, which allows me
to adapt to their movements. My timing is precise—I can decide the perfect
moment to go in for a tackle, ensuring I avoid fouls. Additionally, I use my
body positioning to guide opponents toward less dangerous areas before
making a tackle, reducing their options. My tackling ability gives the team a
crucial defensive edge, stopping dangerous plays before they escalate into
goal-scoring opportunities. It creates confidence within the defensive line
and midfield, as teammates know they can rely on me to win the ball back
under pressure. Furthermore, winning tackles often leads to quick
counterattacks, giving my team a tactical advantage.
Weaknesses

1. Shooting

(wheecorea.com)

Correct Technique -
 Approach the ball: Take a few steps towards the ball, planting your non-
kicking foot next to the ball.
 Contact the ball: Strike the ball with the top of your foot, also known as
your laces.
 Follow through: Swing your leg through the ball and follow through with
your kicking foot.

Performance Evaluation -
Shooting is a weakness because I often struggle with consistency in both
power and accuracy. While I can occasionally get shots on target, they often
lack the precision or placement needed to challenge goalkeepers effectively.
This inconsistency means I miss valuable opportunities to contribute to my
team’s goal tally during matches. Shooting is vital in football as it directly
contributes to the team’s ability to score and win matches. A player with
strong shooting skills can capitalize on chances, punish defensive mistakes,
and provide an additional attacking threat. This is particularly important
during close matches where every opportunity counts. My biggest challenges
lie in my foot placement and follow-through when striking the ball. I
sometimes hit the ball with the wrong part of my foot, leading to shots that
either lack direction or fly over the goal. Additionally, I tend to hesitate in
high-pressure situations, which affects my confidence and the quality of my
attempts. My lack of shooting ability reduces my contribution in attacking
situations, meaning my team often must rely on other players to finish
chances. This can make our offense predictable, as opponents recognize that
I am less of a direct scoring threat. Additionally, missed chances can lower
morale and give the opposition confidence to counterattack.

2. Long Passing

(https://www.google.co.uk/url?sa=i&url=https%3A%2F
%2Fwww.sysa.com%2Fwp-content%2Fuploads%2FSoccer-Coach-Long-passing-Phase-
2.pdf&psig=AOvVaw0sTV2Qg7zTsUyew_vnQO8F&ust=1732219976596000&source=images&cd=vfe&
opi=89978449&ved=0CBQQjRxqFwoTCMjPzrnc64kDFQAAAAAdAAAAABAJ)

Correct Technique -
 Get into position: Stand next to the ball and point your non-kicking foot
towards it.
 Balance yourself: Raise your arms out to the sides to help you keep your
balance.
 Focus on the ball: Keep your eyes on the ball until you're ready to pass it.
 Look where you're going: Once you're ready, look up to see where you
want to pass the ball.
Performance Evaluation -
Long passing is a weakness because I struggle to deliver accurate, well-
weighted passes over longer distances. This means I often fail to switch play
effectively or create opportunities for teammates in advanced positions. My
inconsistency in this area limits my ability to contribute to dynamic attacking
movements. Long passing is crucial for stretching the play, transitioning
quickly from defence to attack, and breaking through tightly packed
opposition defences. Players who excel in long passing can change the
tempo of the game and create scoring chances by exploiting gaps in the
opposition’s shape. My main challenges are in judging the power and
trajectory of the pass. I often either overhit the ball, sending it beyond my
teammate’s reach, or under hit it, allowing defenders to intercept.
Additionally, my first touch and positioning before executing a long pass can
sometimes lack the precision needed to deliver an accurate ball. My inability
to execute accurate long passes reduces my team’s ability to play expansive
football and exploit spaces on the field. This limits our options during
counterattacks and forces us to rely heavily on short passes, making our play
more predictable. It can also slow down transitions, giving the opposition
more time to reorganize defensively.

Testing of Weaknesses 1: Shooting

Test 1: Technique and simple accuracy (Fixed Practice)

Setup: Place 5 cones around the penalty box and mark different spots for
shooting. Then, place bins/baskets/hoops to show that I need to shoot at the
corners.

Instructions: Start at the first cone and make your way up to the last cone
and try and get as many shots as possible in the corners (top or bottom). The
randomised placement of the 5 cones will help stimulate real match
scenarios. I will have 5 attempts to shoot and will have to repeat this 5
times.

Test 2: In this test, I will be doing both shooting and dribbling to making it
feel more like a real match scenario. I will have to dribble and manoeuvre
past the cones and then shoot at the four corners, making this test require a
bit more effort and accuracy. In addition, I will time myself using a stopwatch
making it even more difficult, like how it would be in a real match. This
makes test 2 harder from test 1 as it still incorporates shooting, but also
incorporates dynamic movement, and pressure built from the stopwatch. A
set of 5 cones will be set up for me to dribble through and then once I'm free
of the cones I'll have a shot without stopping the ball. How many dribbles
and shots can I make in 2 minutes.

Test 3 – In this test, I will encounter a defender that I must navigate around
to reach the penalty area. This test is designed to require me to initiate from
various positions on the field and execute intricate dribbling manoeuvres
prior to taking a shot. This process will involve performing skill moves and
avoiding defenders. Should the defenders successfully block the ball, I will
restart the exercise. Furthermore, this assessment encompasses a range of
shot types from varying distances and angles. The procedure will be
repeated approximately five times, followed by a brief rest before completing
three sets of five shots.

Testing of weakness 2: Long passes

Test 1: Technique and Simple Accuracy (Fixed Practice) Setup: Place five
cones at increasing distances of 20, 30, 40, 50, and 60 meters from the
starting point. Each cone represents a passing position. At each distance,
place flat hoops or marked target zones on the field, simulating teammates
waiting to receive a pass. The target zones should be 1 meter in diameter,
emphasising accuracy.

Instructions: Begin at the first cone (20 meters). Take a stationary long pass
aiming to land the ball cleanly into the designated target zone. Gradually
progress through the cones up to 60 meters, focusing on striking the ball
with proper technique. Each distance will have three attempts.

The focus of this test is on form, precision, and the ability to control the
weight and trajectory of the ball. Score each pass as follows: 3 points for
landing the ball inside the target zone. 1 point for landing the ball near the
target zone. 0 points for a missed or poorly executed pass. After completing
the full sequence once, rest for two minutes and then repeat the sequence
twice more. This ensures I maintain consistent form and accuracy under
fatigue. This test measures your ability to execute precise long passes at
varying distances. By focusing on accuracy without external pressure, it
isolates technique and provides a baseline for improvement.

Test 2 (Variable Practice): Create a central passing zone about 15 meters in

diameter. Surround it with four teammate zones (cones or markers) spaced
evenly around the perimeter. Introduce a defender within the central zone to
simulate in-game pressure.

Instructions: Start in the central zone with the ball. The defender will attempt
to close you down as you decide where to pass. The goal is to deliver long
passes into each of the four teammate zones as accurately as possible while
evading the defender’s pressure. You will have 90 seconds per round to
complete as many successful passes as possible. Points are awarded as
follows: 3 points for a pass that lands cleanly in the teammate zone. 1 point
for a pass that is poorly weighted but still reaches the zone. 0 points for a
missed or intercepted pass.

Progression: Perform three rounds of this test with one-minute rests in

between. The defender’s intensity can increase during subsequent rounds to
simulate heightened match pressure. This test measures my ability to deliver
accurate long passes under time constraints and defensive pressure,
replicating the decision-making required in real games.

Test 3: Divide the field into three zones: defensive third, midfield third, and
attacking third. Position cones or mannequins in the attacking third to
represent moving teammates.

Instructions: Begin in the defensive third with the ball. Play a long pass into a
designated target zone in the midfield third. Sprint to retrieve another ball
pre-positioned in the midfield third, then execute another long pass into the
attacking third, aiming for a specific mannequin or cone.

Each sequence replicates the flow of a match: transitioning from defence to

attack and delivering precise long passes. Points are awarded as follows: 3
points for a perfectly weighted pass that lands in the target zone or near the
mannequin. 1 point for a pass that reaches the intended area but lacks
accuracy. 0 points for a missed pass.

Progression: Perform five sequences in a row, followed by a two-minute rest.

Complete three sets of these sequences. To make the test more challenging,
increase the movement of mannequins or add active defenders in the
midfield and attacking zones. This test evaluates my ability to deliver long
passes accurately while transitioning between zones and under dynamic
match-like conditions. It tests not only technique but also decision-making
and adaptability.
Shooting Drill- 1 on 1
Description 1- , have a goalkeeper and a striker. Instead of the keeper
rushing out, have him stay on his line and shoot.

In progression 2, have a goalkeeper and a striker. I change the scenario to

where the keeper can now become a rush goalkeeper, meaning he can come
out of his line and tackle the ball. You want to aim for a close distance, e.g.
by the penalty spot.

In progression 3, have 1 goalkeeper, 1 defender, during this drill, it helps

practice dribbling and ball control as you will be out under pressure by the
defender before you can shoot, and can also practice your awareness during
a tense situation. When shooting, aim for a bottom corner. This improves
accuracy. e.g. bottom left corner, or bottom right corner. I shoot just inside
the box, so we can improve our shot accuracy and power.

In progression 4, I make it harder, have 3 defenders, 1 goalkeeper and 1

striker to support you. This makes it more like a match situation. You dribble
and confuse the defenders, which then leave. When shooting, aim for a
corner again. e.g. top left corner, or top right corner. This improves
placement and accuracy. To make it harder, we add a distance variable,
meaning we will shoot outside the box.

long Passing Drill-

In Progression 1, start with a fixed practice where I stand at a designated

spot on the field, about 30 meters from a target area marked by cones. I
should focus on the technique of long passing, ensuring proper body posture,
foot placement, and follow-through. The goal is to consistently hit the target
area with accuracy. This stage allows me to concentrate solely on the
mechanics of the long pass without any external pressure or distractions.

Moving to Progression 2, incorporate variable practice by adding a moving

target. A partner or a training mannequin can move laterally across the
target area. I must now adjust their passes to hit the moving target, which
simulates a game-like scenario where teammates are in motion. This
progression helps improve my adaptability and decision-making I learn to
vary the weight and direction of their passes under changing conditions.

Finally, in Progression 3, transition to whole practice by integrating the long

passing drill into a small-sided game or a more complex drill that includes
other skills, such as dribbling and shooting. For example, I can start with a
dribble from the halfway line, execute a long pass to a target player or area,
and then follow up with a sprint to receive a return pass for a shot on goal.
This progression combines long passing with other elements of play,
enhancing player's ability to execute long passes under pressure while
maintaining awareness of their surroundings.

Through these progressions, players can develop their long passing skills in a
structured manner, gradually increasing complexity and realism, ultimately
leading to improved performance in match situations.