Shadow Running
One player leads and the other mirrors every direction change and acceleration in real time, training reactive agility and defensive footwork. Used as a non-contact defensive warm-up before live 1v1 drills.
7 min
4-16 players
Intermediate0.00s / 4.20s
Instructions
- 1Pair up — one attacker, one defender
- 2Attacker moves freely in a designated zone
- 3Defender mirrors every movement staying arm's length away
- 4Attacker changes direction every 3-4 seconds
- 5After 45 seconds swap roles
- 6Complete 4 rounds each
Coaching Points
- Defender stays in a low ready stance
- React to hips, not feet or hands
- Short choppy steps in transitions