The gauntlet
Why it works
Four one-on-ones back to back with no rest, and the defenders cannot bail each other out because they cannot leave their box. It is the closest thing on the list to what open field actually feels like, and the rule that a defender stops chasing once he is beaten is the rule that makes it a drill instead of a pile-up.
Run it
12 MINEvery runner through, then turn the defenders round and run it back. Rotate who defends. Twelve minutes, and it is the hardest twelve on the list, so put it near the end.
Say this
“Defenders, low and wide.”
An upright defender in a five yard box is a gate, not an obstacle.
“Once he is past, he is gone.”
Chasing out of your box is how two defenders end up in one place and three boxes end up empty.
“Next runner on my call, not when he finishes.”
Staggering them is what keeps defenders turning and stops the queue.
Good looks like
- Defenders are in a low stance before the runner is in their box.
- Nobody leaves their own five yards, even when beaten.
- There is always a second runner in the lane.
- Runners are making small adjustments rather than big swerves, because there is no room for big ones.
The mistakes
Standing tall, which is when a runner just goes round with one small adjustment.
Say: “Defenders, low and wide.”
Turning and following, every time, until you make it cost something.
Say: “Once he is past, he is gone.”
Waiting for the whole lane to clear, which halves the reps and lets everybody rest.
Say: “Next runner on my call, not when he finishes.”
Three boxes instead of four, and widen the lane to seven yards. Take a box away rather than slowing it down.
Narrow to four yards, or let each defender take one step outside his box per runner.