Move and mobilize · 3 minutes
Begin with an easy jog, side steps, ankle rocks, and hip hinges. Gradually increase the pace without adding maximal sprints or forced stretching.
Mirror movement · 3 minutes
Pair athletes of similar size. Alternate 20-second leader-follower rounds with 10-second resets. Change direction, level, and rhythm while both athletes stay in stance.
Entry and defense · 3 minutes
Use cooperative entry-to-defensive-step repetitions. One partner shows an entry and the other withdraws the leg or rehearses a light sprawl. Stop before impact and switch roles often.
Connect the first skill · 3 minutes
Rehearse the first technique of the session at a comfortable pace, then a slightly quicker pace. Keep the same mechanics as the speed rises. End with one clean repetition rather than an exhausting burst.
Put it into practice
Your next session
Use a coach’s clap or a partner’s step as the reaction cue. The athlete responds to a visible movement instead of guessing a fixed rhythm. Add only one decision at a time.
What to look for
The athlete should finish alert and ready to drill. If posture deteriorates or athletes are breathing too hard to hear instruction, reduce the pace before the technical lesson.