Backpedal to Sprint
- Prescription
- 6 × 15 yd · 60 s restabout 6 min
- Players
- Solo
- Equipment
- Cones
Backpedal five yards, then plant your feet and sprint ten yards forward. The back-to-front turn is the most energy-intensive change of direction there is: you have to come to a complete stop before building up speed again in the opposite direction.
Key points
- While backpedaling, keep your weight on the balls of your feet and your hips low.
- The plant is made on a single foot, directly beneath the body; never on both feet flat on the ground.
- The upper body leans forward before the legs push off: it is this lean that initiates the sprint.
- One minute between runs.
Common mistakes
- Standing up during the backpedal, which puts your weight on your heels and makes the turn impossible.
- Taking two small adjustment steps before going again: that’s half a step lost every time.
Demonstrations
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Related drills
LEVELS : Beginner
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