The Foundation of Defense

When Wu Bin opened the file titled "Defensive Midfielder Core and Confrontation Training" in the QQ group, his phone screen once again emitted that white light that made him feel happy.

However, unlike last time, when Wu Bin's feet once again felt the perfect green grass of the field, a tall and upright figure was standing in the center of the field, quietly waiting for him!

"You've come," Rijkaard said, his voice low and steady, devoid of any extra emotion, yet possessing a convincing power.

"I don't like nonsense or fancy moves. Whether a defense can stand firm depends on two things: the core players and physical strength. Today we'll only practice these two things."

Wu Bin nodded slightly.

Unlike endurance training, which can be done alone, this kind of core and competitive exercise requires a partner.

Otherwise, are you going to fight against a wooden stake?

So this time, Rijkaard himself appeared directly.

"Let's begin once we're ready."

Rijkaard stepped forward, his aura suddenly becoming focused and sharp.

"Part One – Core Strength. This is the foundation of all defensive moves."

"Positioning, turning, balancing, and impact resistance—it all depends on it. Without a strong core, no matter how accurate your predictions are, you'll be sent flying with a single collision, and everything will be for nothing."

He gestured for Wu Bin to bend over and lie down.

"Start with the most basic, but most crucial, steps."

Rijkaard stood to the side, his movements textbook perfect:

"Plank is not just about holding a position without moving. Tighten your abs, slightly tuck your glutes, and squeeze your shoulder blades together, keeping your body in a straight line from head to toe. Imagine someone is pressing a brick on your back; what you need to do is not to push against it, but to use your midsection to 'lift' your entire body."

Wu Bin did as instructed.

He had only held on for a few seconds when he felt his abdomen trembling slightly.

In real life, he occasionally does planks, but no one has ever corrected his posture so meticulously.

"Don't erratically breathe. Inhale and exhale at a steady pace, using your core to control the rhythm, not your arms to brace yourself." Rijkaard's voice rang in my ears. "Hold on until you reach your limit, until you feel like you're about to collapse."

One second, two seconds, ten seconds...

The burning sensation in my abdomen grew stronger, and my waist and abdomen began to tremble uncontrollably.

This feels quite different from yesterday's sprint training.

But the discomfort is the same.

Wu Bin gritted his teeth and persevered.

He would have given up long ago if he had reached this level before, but he will persevere in this training space.

After all, Rijkaard was personally training him, and it only happened once every three days, so it couldn't be wasted!

"Hold on for three more seconds."

"Three...two...one. Relax."

Wu Bin collapsed to the ground, panting heavily, his whole body aching.

"This is just a warm-up," Rijkaard said calmly. "The real core is to be stable in a dynamic way, not to force yourself to stay still in a static way."

This is followed by a series of dynamic core exercises:

Side bridge, kneeling ab workout, core engagement while moving, twisting to engage the core...

Rijkaard personally demonstrated each movement and then corrected Wu Bin's minor mistakes.

"Don't sway your center of gravity from side to side."

"Use your waist and abdomen to generate power when twisting your waist, not by swinging your shoulders."

"When engaging in combat, the core should be 'locked down' first, and then the position should be blocked."

After each set, Wu Bin could clearly feel that his control over his midsection was getting stronger and stronger.

That soreness isn't fatigue, but rather the soreness from muscles being awakened and properly activated.

"Alright, let's rest for a bit now."

This "a while" really is just a while.

In about a minute, Wu Bin felt he could do it again!

Rijkaard walked up to him again.

"Part Two: Confrontation."

"Many people think that confrontation is all about being strong and brute force, but that's wrong."

"A good confrontation is to occupy the most critical position with the least amount of force."

He gestured for Wu Bin to stand still, the two of them standing one step apart.

"Watch my posture."

Rijkaard stood sideways, shoulders slightly slumped, one foot forward and one foot back, his center of gravity low, his whole body resembling a drawn bow.

"In defensive confrontations, always face your opponent sideways; never take a direct hit."

"If you go head-on into a collision, no matter how strong you are, you'll easily be used against someone who can leverage your strength against you."

"When you turn to the side, you can withstand the force, you can turn, you can break, and you can adjust at any time."

After saying that, Rijkaard exerted a slight force.

There was no violent impact, just a steady thrust.

Wu Bin instinctively tried to carry it on his shoulder.

"No, that's not right." Rijkaard immediately stopped them. "It's not about using your shoulder to push someone, it's about using your shoulder to block the space."

"Your body should be like a moving wall, sticking to him, not pushing him, not bumping into him, just occupying the space."

He stepped forward again to demonstrate the standard movements.

"Once you stick to the opponent, keep your core engaged and your lower body stable. When your opponent exerts force, maintain your balance by following their force, without retreating or shifting your stance. Naturally, they won't be able to turn around or break through."

Wu Bin followed suit and imitated.

At first, he was stiff and used brute force, but with Rijkaard's repeated corrections, he gradually found his rhythm.

Indeed, it wasn't about suppressing with force, but about suppressing with posture.

It's not about physically resisting, but about using positioning to block!

Rijkaard then simulated an attacking player, repeatedly attempting to turn, change direction, and forcefully break through.

Of course, he was definitely aiming to break through to Wu Bin's level.

This includes physical confrontation.

Otherwise, even among players from the top five leagues, how many could truly withstand it?

Under these circumstances, Wu Bin was able to follow the instructions and use the most reasonable posture to steadily block the line and stop Rijkaard's advance.

"Very good." Rijkaard rarely showed a hint of approval. "Let's do one last set—high-intensity continuous sparring."

He quickened his pace, constantly changing direction, rhythm, and method of exertion.

As Wu Bin continued to cope, his clothes were soaked with sweat, his breathing became rapid, and his muscles ached to the extreme.

But he could clearly feel that he was no longer the frail boy who would fall over at the slightest touch or bend at the slightest squeeze.

In the instant his core tightened, it felt like he had taken root in his feet.

I don't know how long they practiced.

Wu Bin secured his position one last time, forcing Rijkaard to the outside.

Rijkaard stopped moving and stood up straight.

That's all for today.

Wu Bin slumped on the grass, panting heavily. His whole body ached, yet he felt an unprecedented sense of clarity.

Every muscle is activated, and every logic of exertion is clearly etched into the body.

"What I just taught you wasn't strength, but the physical instincts of a defensive player."

Rijkaard's voice echoed in the empty training ground:

"If the core is stable, you won't easily lose your balance."

"If you can accurately counter a stronger opponent, you can overcome a weaker one."

"If you encounter an opponent who is taller or stronger than you in the future, don't be afraid. Use the same attitude you have today to block, push, and steal the ball."

Wu Bin looked up and nodded vigorously: "I understand, thank you."

"That's enough for today," Rijkaard said calmly.

As soon as he finished speaking, the surrounding white light began to slowly fade.

The training field, the grass, and Rijkaard's figure were all gradually becoming blurred.

"After you go out, repeat today's movements, and you will have a deeper understanding."

The sound was still in my ears, but the last glimmer of light had already dissipated.

Wu Bin suddenly came to his senses.

He was still sitting on the stone steps beside the Tianxin team's training ground, his phone screen lit up, the chat box still showing the page with the document Rijkaard had sent.

It was as if everything that had just happened was a dream that was so real it was almost unbelievable.

But as soon as he slightly tightened his abdomen, he immediately felt a clear soreness in his waist and abdomen.

I gently turned to the side, adopting the combat stance I had just practiced, and my body instantly found that calm and taut feeling.

He clenched his fist and could clearly feel that his body had been quietly replaced with a completely new "foundation".

After thinking for a moment, Wu Bin tried opening the file again.

Okay, it's turned into a regular video again.

The master leads you through the door, but the rest is up to you to cultivate yourself!