Backpedal
Quick Information
Category
Speed & Acceleration
Difficulty
Beginner
Equipment
Cones
Primary muscle group
Quadriceps, Hip Flexors
Secondary muscle groups
Calves, Gluteus Medius, Trunk
Movement pattern
Backward Locomotion
Training goal
Coordination
Sport
General Athletic Development, Football, Soccer, Rugby, Basketball, Volleyball, Tennis, Sprinting
Overview
Purpose. Build the ability to move backwards efficiently and transition out of it.
How it fits the system. A beginner-level backward locomotion entry in the Speed & Acceleration section, programmed to develop coordination. Related work in the library: Seated Arm Action Drill and B-Skip.
Primary muscles
Quadriceps, Hip Flexors
Secondary muscles
Calves, Gluteus Medius, Trunk
Movement pattern
Backward Locomotion
Equipment
Cones
Difficulty
Beginner
How to Perform
- Start in an athletic stance with the hips low and the chest slightly forward.
- Push off the front of the foot and reach back with the opposite leg.
- Keep the steps under the body rather than reaching far behind.
- Keep the chest over the knees so you do not fall backwards.
- Pump the arms in rhythm with the legs.
- Travel for the prescribed distance, then transition into a sprint.
Coaching Cues
- Keep the chest slightly forward of the hips.
- Stay on the balls of the feet.
- Reach with the hips, not just the feet.
Common Mistakes
- Standing tall and leaning back.
- Landing on the heels.
- Looking down at the feet.
Progressions & Regressions
Progressions
Add a transition into a sprint or a change of direction.
Regressions
Reduce distance and speed.
When to Use It
When to use
In warm-ups and defensive movement work.
When not to use
With any balance issue that makes backwards movement unsafe.
Programming
4 to 6 runs of 10 to 15 metres.
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