Backpedal to Sprint
Intermediate
Lower Body
Locomotive
Description
Backpedaling transitioning into a forward sprint. Essential for defensive positions in football, basketball, and soccer.
Muscles Worked
Quadriceps (primary)
Hamstrings (primary)
Glutes
Calves
Equipment
Cones
Coaching Cues
- Start backpedaling at moderate speed. On cue, drop hips, rotate, and sprint forward. Stay low during transition. Explode out of the turn. Practice turning both directions.
Contraindications
Ensure good backpedal mechanics first. Watch for tripping hazards.