This drill builds a sharp change of direction off one planted foot.
What good looks like
Steps shorten as you approach, so you arrive balanced rather than stretched
The plant foot lands WIDE of the line you were running
You push off that foot rather than rolling around it
The ball moves to the arm away from the cone as you cut
The drill
Put a cone down 10 meters in front of you. That cone is the defender.
Run at the cone carrying the ball in two hands.
In the last three strides, shorten your steps so you arrive balanced.
Plant your outside foot wide, push off it hard, and cut past the cone at an angle.
Move the ball into the arm furthest from the cone as you go past.
Reset and run the same drill off the other foot. Both feet, every session.
Space
20m x 10m of flat grass, one ball, one cone.
Make it harder / make it easier
Harder. Add a second cone 5 meters past the first and cut off the opposite foot immediately.
Easier. Walk the whole drill and hold the plant for a beat, so the foot position registers before you add speed.
How to film it
Prop the phone square on from in front, cone and player both in frame, so the plant foot and the angle are visible. How to film a drill.
Film your sidesteps tonight.
Prop your iPhone, film your set, and Rugby AI counts what it sees in your running. You get one thing to work on, a drill for it, and this check next to your last one.
