Leader–Shadow Movement Drill

This drill improves footwork, agility, and reaction by pairing players in a leader–shadow format. The leader initiates movements along the tramlines while the shadow mirrors each step, maintaining position directly opposite. The exercise builds coordination, focus, and quick changes of direction, with an optional competitive variation to keep players engaged.

Setup

• Two players face each other: one on the inner tramline, one on the outer tramline
• One player is designated the Leader and the other the Shadow

Rules & Objectives

• The Leader begins moving side to side along the tramline
• The Shadow mirrors the Leader’s movements, staying directly opposite and maintaining eye contact
• Movements can include:
• Side shuffles
• Forward steps
• Backpedals
• Any variation chosen by the coach
• Players stay on their toes, with knees bent and weight forward for balance
• Switch roles after a set time
• Competitive Variation
• If the Leader steps fully into the doubles alley, the Shadow attempts to tag them before they return to the tramline
• The Shadow earns a point for each successful tag
• If the Leader gets back before being tagged, no point is awarded

Repetition

• Run for 1–2 minutes per round before switching roles
• Rotate partners to adapt to different speeds and movement styles
• Increase difficulty by adding sudden directional changes

Coaching Points

• Enhances agility and coordination
• Trains players to stay balanced with quick directional changes
• Builds focus and awareness through eye contact and mirroring
• Adds variety and fun with competitive elements

Drill Tutorial