Reactive Mirror Cut
Quick Information
Category
Deceleration & Braking
Difficulty
Advanced
Equipment
Cones, Partner
Primary muscle group
Gluteus Maximus, Gluteus Medius
Secondary muscle groups
Quadriceps, Adductors, Obliques
Movement pattern
Reactive Change of Direction
Training goal
Change of Direction
Sport
Sprinting, Football, Soccer, Basketball, Hockey, Rugby, General Athletic Development
Overview
Purpose. Add the perceptual-cognitive demand that pre-planned agility drills cannot train.
How it fits the system. An advanced-level reactive change of direction entry in the Deceleration & Braking section, programmed to develop change of direction. Related work in the library: Split-Stance Drop and Stick and Sled-Resisted Deceleration March.
Primary muscles
Gluteus Maximus, Gluteus Medius
Secondary muscles
Quadriceps, Adductors, Obliques
Movement pattern
Reactive Change of Direction
Equipment
Cones, Partner
Difficulty
Advanced
How to Perform
- Face a partner across a five-metre channel marked with cones.
- The leader moves laterally, forward and backward at will.
- The athlete mirrors the movement as closely as possible.
- Work for 6–10 seconds, then switch roles.
Coaching Cues
- "Stay low the whole time."
- "Read the hips, not the feet."
- "Push, do not reach."
Common Mistakes
- Standing tall between movements.
- Crossing the feet on lateral shuffles.
Progressions & Regressions
Progressions
Increase duration, reduce the channel width, or add a ball.
Regressions
Use pre-planned cues, or slow the leader down.
When to Use It
When to use
Late-preparation and in-season agility work.
When not to use
Before closed-skill cutting mechanics are competent.
Programming
4–6 bouts of 6–10 seconds, 60 seconds rest.
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