Mirror Drill
Quick Information
Category
Speed & Acceleration
Difficulty
Intermediate
Equipment
Partner
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Gluteus Medius, Adductors, Calves
Movement pattern
Reactive Change of Direction
Training goal
Coordination
Sport
General Athletic Development, Basketball, Volleyball, Tennis, Football, Soccer, Rugby, MMA, Boxing, Wrestling, BJJ, Sprinting
Overview
Purpose. Train reactive agility and the ability to change direction off an external cue.
How it fits the system. An intermediate-level reactive change of direction entry in the Speed & Acceleration section, programmed to develop coordination. Related work in the library: Sprint-Float-Sprint and Seated Arm Action Drill.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Gluteus Medius, Adductors, Calves
Movement pattern
Reactive Change of Direction
Equipment
Partner
Difficulty
Intermediate
How to Perform
- Mark out a channel a few metres wide.
- Face a partner across a line, both in an athletic stance.
- The lead athlete moves freely within the channel.
- The mirroring athlete matches every movement as closely as possible.
- Work for the prescribed time, then swap roles.
- Rest fully between repetitions.
Coaching Cues
- Stay low and keep the feet active.
- React to the hips of your partner, not the head.
- Keep the work periods short so the quality stays high.
Common Mistakes
- Standing tall and reacting late.
- Making the work periods too long.
- Guessing rather than reacting.
Progressions & Regressions
Progressions
Increase the channel size or the work period slightly.
Regressions
Slow the lead athlete down and shorten the work period.
When to Use It
When to use
For reactive agility in open-skill sports.
When not to use
With knee or ankle pain during cutting.
Programming
6 to 8 rounds of 5 to 10 seconds with full rest.
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