Rugby warm up drill for stopping and starting quickly

This rugby warm-up drill prepares players to stop and start quickly as well as change direction.

Two players start side by side.
One player is the runner, the other 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 other player overrun him by more than two metres.
If the runner stops, the shadow must stop without making adjustments to get level.
The shadow cannot be more than two metres behind the runner.
Do the drill for 30 seconds, then swap the players over.

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