Shadow around the Lines

Focus

Fitness Conditioning.

Skills

Footwork & Agility.

Purpose

Running drill incorporating reacting to a change of direction.

Groups of

Ages

6⁺

Balls/grp

Cones

Distance (max)

Setup
Pair-up with someone around the same pace. Space pairs well apart around the court sidelines / baselines. Elect who will start as the leader.
Step 1
Coach signals 'go!'...assuming (A) is the leader, (A) chooses the starting direction and can run any of the lines, while (B) endeavours to stay about 1 arm's-length away

(A) can run (side / back / transverse / goal circle) lines

Run the entire length of the line - change directions where lines meet
Step 2
The direction players face when running depends on the line:-

Sidelines - players run sideways, facing in-court

All other lines - players run forwards

Leading players must alert partner of oncoming pairs and crossover via communication
Step 3
At any time, coach signals 'change!', requiring players to reverse the direction they are running, and subsequently change the leader

Players don't run backwards, they perform an about-face and run forwards

Now (B) chooses the path to follow and (A) keeps close
Step 4
If you use this in the warm up, you can have a routine like:-

Drill at 50% pace for 1 minute

Stop and do intense cardio activity like knee-to-chest jumps / burpees

Resume drill at 75% for 1 minute, etc.