How to Train Alone Center Defensive Midfielder
How to Get Better as a Center Defensive Midfielder
Left to right: DJ Diveny, Sami Khedira (CDM), Stephan Lichtsteiner (RB), Victor Miranda, and Mario Mandzukic (ST) with Juventus for Hublot in NYC
As a full-time private and academy soccer trainer, I know that the center defensive midfielder (CDM) is one of the most underrated yet crucial positions on the field. A lot of pros say that this is the ‘easiest’ position and they’re usually referring to the fact the cdm is rarely responsible for directly creating goals or stopping them the way strikers or goalkeepers are observed. But in reality, the cdm is responsible for a ton of off-ball work as well as winning the ball defensively and starting attacking transitions. You’re the backbone of the team’s structure, breaking up attacks, distributing the ball, and setting the tempo of the game. Whether you’re a young player looking to dominate the midfield, a parent supporting your child’s development, or a coach refining a player’s skills, here’s how to become an elite CDM. ⚽💪
Why Training with a Team is Crucial
CDMs thrive on reading the game and controlling space, which is best developed in team settings. Focus on these areas during team training:
Defensive Positioning: Work on your awareness and positioning to intercept passes and block passing lanes. In team drills, practice staying goal-side and reading the opposition’s play before they make their move.
Tackling and Ball Recovery: A top CDM knows how to win the ball cleanly. Work on well-timed tackles, standing challenges, and slide tackles in training. Learn when to press aggressively and when to hold your position. Don’t be shy about being extremely physical.
Passing Under Pressure: As the link between defense and attack, you must be comfortable passing in tight situations. Practice receiving the ball under pressure and making quick, accurate passes to teammates.
Communication and Leadership: A great CDM organizes the team, warns defenders of incoming threats, and directs play. Get comfortable shouting instructions and staying vocal on the pitch.
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Solo Training Tips for CDMs
If you’re training alone, focus on building technical and tactical skills with these drills:
First Touch & Ball Control: Use a wall or rebounder to receive passes, controlling the ball with different parts of your foot before passing it back. This simulates game situations where you need to quickly turn or distribute the ball. Here is the rebounder used in my video: https://amzn.to/3WCRGt8
Passing Accuracy: Set up small goals or targets and practice passing into them from various distances. Work on short, sharp passes and longer, lofted passes to improve your range. A CDM’s best weapon could be long range passes and switches in behind the defense to forwards and wingers. Watch some highlights of Toni Kroos doing this.
Defensive Footwork & Agility: Set up cones to practice lateral movement, quick pivots, and shuffle steps. This helps improve reaction time and defensive agility in 1v1 situations.
Game Awareness Drills: Watch professional CDMs like Sergio Busquets, Casemiro, or N'Golo Kanté. Study their positioning, movement, and decision-making. Try to replicate their ability to read the game. Don’t just search for highlight videos. Type in the player’s name and “full match” on youtube.
Strength & Endurance Training: Since CDMs need to be strong in challenges and last the full 90 minutes, work on core strength, leg power, and stamina through gym workouts, sprint drills, and interval running. While these traits are important for a CDM, your primary focus should still be on practicing with a team or with the ball. The good thing about conditioning or strength work is you can do most of it on your own with limited equipment. Spend 1-2 days per week working on this in season and 2-4 days per week during off season.
For Parents and Trainers
Parents, encourage your CDM to develop a high soccer IQ by discussing game scenarios and strategies. Trainers, design drills that simulate real-game situations, like quick transitions, defensive recoveries, and passing under pressure. The rebounders and blazepods are exceptional for demanding the awareness needed at central midfield. Try blazepod here: https://blazepod.com/daniel-diveny
Final Thoughts
The center defensive midfielder role requires intelligence, composure, and hard work. Whether you’re training with a team or solo, focus on positioning, passing, and defensive discipline. Master these skills, and you’ll become the rock in the heart of midfield that every team needs. Now go own that midfield! 🔥