Change Of Direction Mirror

Objective

• -Develop braking and re-acceleration in both directions
• -React to an opponent rather than a cone
• -Transfer agility into defending movement

Setup

1. 1Two facing lines five yards apart inside a ten yard square.
2. 2Players work in pairs, one leader and one mirror.
3. 3Bibs mark the leader in each pair.

How to play

1. 1The leader moves side to side and forwards; the mirror copies and stays square.
2. 2Rounds of 20 seconds, then swap roles.
3. 3Six rounds each with a walk-and-talk recovery.

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

• -Crossing the feet under pressure
• -Standing upright through the change
• -Turning the drill into a race with no control