Mirror the attacker with short side steps while keeping the central lane closed. This version uses no ball or equipment.
Setup
Choose a clear, level space and mark an imaginary channel between two lines. The attacker moves side to side without a ball while the defender mirrors at a safe distance and protects the centre.
Steps
- Start side-on with knees bent and the middle protected.
- Let the attacker move left or right at walking speed.
- Use short side steps to match the movement.
- Keep the attacker outside the imaginary central line.
- Switch roles after four short rounds.
Coaching points
- Stay balanced rather than crossing the feet.
- Approach under control.
- Protect the middle first.
- React to the attacker instead of guessing early.
Common mistakes
- Standing square and upright.
- Diving toward the first movement.
- Crossing the feet while changing direction.
- Allowing the attacker to run straight through the middle.
Make it easier
Let the attacker walk and keep the channel wide.
Make it harder
Add a ball for the attacker or give the attacker a timed end-line goal.
How to know it is working
The defender can mirror the movement for 15 seconds while staying balanced and keeping the middle closed.
Safety
Keep the work controlled, avoid shoulder contact, and use a dry surface with room to stop.