If you struggle with contested ball, or you lose front position in marking contests a lot this video is for you. Rainesy explains 4 key ways to shift your opponent and be first to the ball, whether it's in the air or on the ground.

The 4 techniques are as follows:

1. Leg through legs

2. Under the armpit

3. Pull hips

4. Pull arms

PRO TIP: Remember if you blatantly pull or push your opponent you'll give away a free kick so try and use these little techniques to TWIST your opponent away from the ball. This will allow you to move your opponent away from the dangerous space without giving away a free kick.

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