Lose Your Shadow 1v1

Develop disguise, sharp changes of direction and the explosive first two steps that beat a tight marker.

Mark a 12x12 yard square per pair. The attacker starts in the middle with the ball; the marker starts touch-tight and goal-side (between the attacker and the line the coach nominates). Spare pairs wait outside their grid.

1. On 'go', the attacker has 10 seconds to dribble the ball under control over ANY of the four lines.
2. The marker shadows — they cannot tackle for the first 3 seconds, then they go fully live.
3. 1 point for escaping over a line, 1 point to the marker for a steal or a time-out.
4. Play 5 rounds then swap roles; first to 3 wins the set.
5. Rotate opponents every set so players face different body types and speeds.

• Sell the fake with your whole body, not just the foot.
• Stop dead, then explode — change of pace beats pure pace.
• Keep the ball on your far foot, body between ball and shadow.
• Eyes up — escape where the marker isn't, not where you planned.

• Attackers run in big circles at one pace — demand a stop or a fake before every escape attempt.
• The ball gets pushed too far on the burst — the escape touch should be one stride ahead, no more.
• Markers dive in early and get rolled — coach them to stay an arm's length off until the attacker's head drops.

• Marker is live from the first whistle.
• Attacker may only exit through the two lines the coach calls.
• Shrink the grid to 10x10 to tighten the pressure.

• Marker shadows without tackling for the whole rep.
• Grow the grid to 15x15 for more escape room.
• Extend the time limit to 15 seconds.

• The ball must be dribbled over the line under control — kicked-and-chased escapes don't score.