Mirror Sprints

Objective

• -Prepare the body to move quickly
• -Improve reaction and balance
• -Activate change of direction

Setup

1. 1Mark out a 15 x 15 yard square.
2. 2Put players in pairs facing each other in the square.
3. 3One player is the leader, the other mirrors their movements.

How to play

1. 1The leader moves slowly to begin with, using side steps, shuffles and short runs.
2. 2The partner copies every movement as closely as possible.
3. 3After 20 seconds, swap the leader.
4. 4Add a coach call for 'turn' or 'sprint' to change the rhythm.
5. 5Keep movements short, safe and controlled.

Progressions

• +Progressive Tempo: add a fourth maximal round
• +Ball For Every Player: shrink the working area
• +Reaction Start: two cues, one a decoy
• +Add a competitive scoreline for the last round

Regressions

• -Progressive Tempo: stay at the first two tempos only
• -Ball For Every Player: bigger area, share a ball between two
• -Reaction Start: coach counts players in
• -Simplify the area or the service until success returns

Variations

• -Progressive Tempo — Three rounds: 60% pace, 80% pace, then match pace with full recovery between.
• -Ball For Every Player — Every player works with their own ball so no one waits in a queue.
• -Reaction Start — Every repetition begins from a visual or audio cue rather than a set count.
• -Partner Race — Players work in matched pairs and race each repetition, best of five.
• -Mobility Focus — Each round finishes with a controlled mobility hold for the hips, groin and ankles.
• -Change Of Direction — Add a 90 or 180 degree turn into every repetition before the finish.
• -Team Target — The whole group works to a shared score target and repeats the round if they miss it.
• -Flip the practice to the opposite side of the pitch

Common mistakes

• -Leader moving too fast too soon
• -Players crossing feet on shuffles
• -Not matching the direction quickly