Back Four Exit – Defenders vs Midfield and Attack

-April 14, 2025

This positional game helps defenders rehearse building out from the back under pressure while midfielders train pressing and quick finishing. By using zone-based restrictions and structured roles, the drill mimics real match scenarios where defenders must break organized midfield pressure and avoid losing possession near the goal. The focus is on movement, coordination, and decision-making—especially for players in the back four.

Setup

Field Design: Use half of a full-sized football pitch. Relocate one of the goals to the halfway line and mark out five horizontal zones using cones, as shown in the diagram. The two zones closest to each goal are for each defensive back four. The central midfield area spans the width of the pitch but is split into three vertical channels for defenders’ limited access.

Team Formations: You’ll need 14 players:

2 goalkeepers (1 at each end)
8 defenders (4 per backline)
4 midfielders/attackers (working as a pressing and attacking unit)

Defenders play as two separate back fours and occupy the outer defensive zones near their respective goals. Midfielders operate in the central zone.

Equipment:
Standard footballs, cones to divide zones, and two full-size goals.

Instructions

Flow & Transition:
The drill begins with a goalkeeper passing to a nearby defender. The defenders aim to build possession and eventually switch play to the opposite back four, who continue the sequence. Midfielders press and aim to intercept passes. If they win the ball, they can immediately attack and try to score on the goal behind the defenders.

Zones and Restrictions:

Only one defender may enter the midfield zone at a time to offer a passing option or press.
Center-backs may only enter through the central vertical channel.
Fullbacks may only enter through their respective sideline channels.
Midfielders can use the full width of the midfield zone, but only one midfielder at a time can step into the defending zone (to press or shoot).
Any violation restarts play from the goalkeeper.

Scoring System:

Midfielders earn 1 point per goal.
Defenders earn 1 point for every successful sequence of 10 completed passes. You can gradually increase the target (e.g., 15 or 20) to raise difficulty.
Set a time limit or play to a target score.

Key Benefits and Takeaways

Defensive Organization: Back fours learn to stay compact, communicate effectively, and cover dangerous spaces both while defending and during build-up play.
Pressing Underload: Outnumbered midfielders must coordinate their pressing to recover the ball quickly and exploit mistakes—mimicking real in-game pressing traps.
Possession & Circulation: The drill promotes controlled circulation, using lateral and backward passes to create openings through the press.
Spatial Awareness: Restricted zones force players to constantly adjust their positioning, promoting awareness of space and teammates’ movement.
Precision & Timing: Defenders must pass sharply and decisively to prevent interceptions and immediate counterattacks.
Technical Ball Control: Dribbling and close control under pressure are essential, especially in tight zones with limited passing lanes.
Team Cohesion: Players must communicate and work as a unit to succeed. The transitions between defense and attack depend on collective understanding.

Get Involved!

Have you tried the Back Four Exit drill with your team? Please share your feedback, modifications, or training videos with us on Facebook or tag us on Instagram!

Pablo Matamoros

I am a software engineer with 25+ years of experience across diverse industries. I've climbed the corporate leader over the years, which has some benefits but means I moved away from my love for tinkering with technology. So, I build the odd website or application to keep learning and stay in touch with technology. FootballTechniques allows me to combine my programming knowledge with my passion for football.

To find out more about my professional experience, visit PabloMatamoros.com