The Rubber Band Run: How to Get Open When You Are Marked

Imagine this. You are playing a game. Your teammate has the ball. You want them to pass it to you. But there is a defender standing right next to you. They are so close you can hear them breathing.

If your teammate passes the ball now, the defender will just step in and steal it.

So, what do you do?

Most players just stand there. They wave their arms and yell, "Pass! Pass!" This does not work. It actually makes things worse because it tells the defender to watch you even closer.

Instead, you need to use a trick called the Rubber Band Run. In soccer, coaches call this a "check run." It is the easiest way to get away from your defender so you can receive the ball in peace.

How the Rubber Band Run Works

Think about a rubber band. If you pull one end, it stretches out. When you let go, it snaps back fast.

You are going to do the same thing to your defender. You will stretch them away from the ball, and then you will snap back to meet the pass.

Here is exactly how to do it in three steps:

• Step 1: The Pull. Walk or jog away from the ball. If you want to get the ball in the midfield, run toward the opponent's goal. Your defender will follow you because they do not want you to run behind them.
• Step 2: The Plant. Once you have dragged the defender three or four steps away, stop. Plant your outside foot hard in the grass. This foot is your brake.
• Step 3: The Snap. Push off that planted foot and sprint back toward your teammate with the ball.

By the time the defender realizes you stopped, you are already two yards away. You have all the space you need to receive the pass.

Why This Tricks the Defender

This works because of basic science. Humans cannot stop and change direction instantly.

When your defender is running in one direction, their body wants to keep going in that direction. To stop and turn around, their brain has to realize you stopped, tell their muscles to slow down, plant their feet, and push off.

Since you are the one starting the move, you have a major head start. You know when you are going to turn. The defender has to guess. By the time they stop their body and turn around, you already have the ball at your feet.

Two Rules for a Perfect Run

To make this trick work every time, you must follow two simple rules.

1. Do not stare at the ball. If you look at the ball while you run away, the defender will know you are planning something. Try to look at the space you are running into. Make the defender believe you are actually trying to run deep to score.

2. Time it with your teammate. Do not do your run too early. If you snap back while your teammate is looking down at their feet, they will not see you. Wait until your teammate looks up and has the ball ready to pass. When your eyes meet, that is your cue to snap back.

Next time you are on the field and feel stuck to a defender, do not just stand there. Pull the rubber band. Snap back. And watch how easy it is to get the ball.