How to do the drill
- 1
Put two cones 5 steps (10 feet) apart. Your partner, the leader, stands between them, one big step from you.
- 2
Get in your stance. The leader moves side to side, changing speed and direction. Copy every move.
- 3
Slide with push steps, feet never crossing, eyes on their belly. If they get past, run to get back in front.
- 4
Go 30 seconds, then rest 1 minute. Count the rounds where you stayed in front the whole time.
- 5
Do 6 rounds and log your total out of 6.
Coaching cues
- Chest to chest.
- Eyes on the belly.
- Feet never cross.
What good looks like
You move the moment the leader moves, and they never get their body past your shoulder.
Safety
Use flat, dry ground with plenty of space past the cones. Leaders start at a speed the defender can keep up with and speed up as the defender gets better. No pushing or grabbing.
Why this drill
Real defense is reacting to someone else. The mirror drill trains your eyes and feet together, so you learn to move with a dribbler instead of a step behind.
Next defense drillDefensive Stance Drill →
