You need to never try receiving the ball to the goal if you do not have been in an effective position. Search for a person on the team which is in a good position if you find the area isn't open. Pass the ball to them vs running yourself for the goal yourself.
Your teammate could have several seconds before defenders perform defender catches them.
This will give the other player a number of extra seconds before the defenders start closing in on them.
Throw off…
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