CPCentre Pass
All positions
GD
Lockdown energy

Goal Defence

Shut down the GA. Win the contest in the circle, then start the counter.

Centre third + defensive goal third + defensive circle

Train it

Drills

  • 01

    Front-cut deny

    Mark a GA driving to the post — beat them to the front space. 20 reps.

  • 02

    Rebound box-out

    On every shot attempt, turn and box out, then jump for the ball. 15 reps.

  • 03

    Two-on-two circle

    GD/GK vs GS/GA in the circle. Defend a full minute, swap, repeat 5×.

Build the engine

Fitness tips

  • Vertical + reactive jumps

    Depth jumps + repeat box jumps. You contest every shot.

  • Lower-body strength

    Back squats, hip thrusts. Hold your ground in the circle.

  • Speed endurance

    6× 200m runs at 80%. You sprint hard in transition all game.

Who owns it

Roses to watch

  • GD

    Fran Williams

    England's go-to GD — long arms, sharp brain, reliable ball-winner.

  • GD

    Layla Guscoth

    Composed, intelligent defender — also a working doctor. Inspiration on and off court.