Game version
Mirror footwork: a partner slides with their hands up and you stay square and balanced, with no contact. Swap often.
Fit and Drive on a Stand-Up Bag
Fit on a stand-up bag with hands inside and drive it a few yards with short steps, rated on technique only.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Start in your stance a short step from the bag.
Core: Jogs. Beat your own run of balanced mirrors.
- Ages
- 14 and up
- Time
- 12 min
- Space
- Yard or field
- Bring
- Stand-up bag, coach
- Level · skill
- Advanced · Blocking
The steps
How it works
- Start in your stance a short step from the bag.
- Step and fit: hands inside, head up and to the side, hips low.
- Drive the bag 3 yards with short, choppy steps.
- Do 8 fits with full rest; the coach rates your form, not how hard you hit.
Coaching point
Fit first, then feet.
Safety: Only with a coach, in a helmet and pads. Hit the pad with your shoulder and hands, head up and to the side, never your helmet. The holder gives resistance, not a collision.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (partner walks), Core (jogs), More (changes direction). Beat your own run of balanced mirrors.
Story
You are a door that closes whichever way the wind blows.
My best
Beat your own count
Beat your own run of balanced mirrors. Only your own number counts: today against last time.
Practice makes progress
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