Jockey Mirror Channel

The defensive footwork foundation: staying in front, matching speed, and never diving in.

Channels 8 yards wide, 20 long. Attacker with ball at one end; defender starts two yards in front.

1. The attacker dribbles down the channel; the defender jockeys backwards staying in front.
2. No tackling — the defender wins by keeping the attacker inside the channel until the end line.
3. The attacker wins by exiting the channel's sides with the ball under control.
4. Five runs, swap roles. Score it.

• Side-on, low, on your toes — never flat-footed and square.
• Stay an arm's length away — close enough to pressure, far enough not to be beaten.
• Match the attacker's speed changes; the gap stays constant.
• Watch the ball, not the eyes or the feet feints.

• The defender backs off so far the attacker just sprints — pressure means an arm's length, not five yards.
• Feet cross during the shuffle and the cut beats them — short steps, feet apart, never crossing.
• The defender lunges the moment the attacker slows — patience is the win condition here.

• Allow a tackle in the final five yards only.
• Narrow the channel.
• Add a second attacker for 2v1 delay practice.

• Walking pace.
• Wider channel.
• Attacker at half speed with a coach calling the moves.

• Defender must not tackle — contact with the ball is a defender loss.