← EXERCISE LIBRARYAgility
Mirror Drill
One partner moves freely inside a marked area, the other mirrors them. Adds an unpredictable stimulus, which is what separates real agility from rehearsed footwork.
- 01Mark a box roughly five by five yards with cones and stand facing a partner across the middle line.
- 02The leader moves laterally, forward and back inside their half, changing direction at will.
- 03The follower mirrors every movement, staying square and holding a consistent gap.
- 04Neither partner crosses the middle line and both keep the hips low throughout.
- 05Go for 8 to 15 seconds, swap roles, and run 4 to 6 rounds each with full rest between.
- 01Watch the hips, not the feet.
- 02Stay square, hold the gap.
- 03React, do not guess.
- 01Anticipating instead of reacting — you get caught leaning the wrong way, which is the exact failure the drill trains out.
- 02The leader making the rounds too long — after ten seconds it becomes conditioning and both partners get slow and sloppy.
- 03Crossing the feet to keep up — you lose the base and cannot change direction from there.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.