Shadow Battle

A great way to add a competitive element to an agility skills warm-up.

Two players start side by side. One player is the "runner", the other is the "shadow". To start with the runner is only allowed to run forwards and backwards.

Over 20 metres, the runner runs at different speeds, turning only at the end, trying to make the shadow overrun him by more than two metres. If the runner stops, the shadow must stop as soon as possible without making adjustments to get level. The shadow must not fall more than two metres behind the runner.

Do the routine for 30 seconds, then swap the players around.

Words of encouragement

"Runner: keep changing pace. You can walk, stride, jog and sprint."
"Stop by shifting your weight to the opposite direction, and pressing down with your toes."
"Shadow: learn the body shape of the runner to anticipate when this might happen."

Developments

Change the distances that the players can be apart.
Practise with the runner carrying a ball in two hands.
Play "chicken", where the runner stops and then suddenly runs to either end of the practice area, trying to beat the shadow there.

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