As players run forward to defend they should think about their stance and approach:
They should take small, fast steps (never jump) to avoid over-committing. Approach diagonally, facing towards the ball, and angling their body to direct their opponent away from the goal area.
Keep their arms open, wide and high. Stand on the balls of their feet with knees slightly bent.
When turning back to run towards your own goal leave the foot which is closest to the goal on the floor and pivot on it to the direction you want to go.
Take small, fast steps and sprint back, don't use side steps.