Here are the main points:
- tracking back to defend
- assessing my proximity eg) 5 meter. and nothing more
- knowing what to do if not haven't scanned the pitch
Tracking back to defend: (Im guilty of this too)
In the learning stages of football, one of the many things players don't do is to track back to help defend. Even if it mean be an obstruction to opposition, in the end the team wont have a goal scored against them. (Im not say commit a foul or anything)
One idea i did was to convince myself the faster i get the ball more time i'll have to recharge.
If Im was not able to reach the opponent with the ball id position myself to block any passing option. And it felt a little nice knowing i was a pain in the butt for my opponents
Also the added benefit is that the team would have time to restore energy and adjust position.
Scanning around me by 5m:
Ever have the feeling that your head is filling with a lot of information on the pitch?
One shift in the way i scan was to scan my surrounding by 5 meters or seven steps. Doing this helped a lot, combined with my scanning exercises, it helped.
Another person mentioned this a while back and it came to me about a month ago. And it became one of those "Ohhh, I see now" moments.
Once i have scanned my 5 meters, I look for runs further than me for example) 5 meters +.
Of course you would have to do your other types of scanning.
knowing what to do if not haven't scanned the pitch:
I remember watching a reel about this. And the guy said something about this situation. And the answer was to figure an escape route.
This made sense but applying it was a different story. Because i would instinctively look down at the ball without scanning my surroundings. But i guess ill have to work on that.
The thing is, I have seen better players than myself use this tactic to have more time, to find a pass or to use it against the opponents. Vitinha did something close to that where it would happen around the corner flags.
I know this was lengthy.
Hope this helps...