← EXERCISE LIBRARYAgility
Backpedal-To-Sprint Transition
Backpedal to a cone, turn the hips and sprint forward. Drills the specific moment of flipping from moving backwards to full forward acceleration.
- 01Set two cones ten yards apart and start at the far one facing back down the course.
- 02Backpedal toward the second cone with the chest forward of the hips and short, quick steps.
- 03At the cone, plant the outside foot and open the hips ninety degrees toward the direction you want to go.
- 04Drive the first step out hard and sprint ten yards through the finish.
- 05Walk back and run 4 to 6 reps, opening to each side an equal number of times.
- 01Chest over the toes on the backpedal.
- 02Open the hip, do not spin around.
- 03First step drives out, not up.
- 01Leaning back while backpedalling — the weight goes behind the feet and there is nothing to push off when you turn.
- 02Turning with a full 180 spin — you lose sight of the field and add a wasted step.
- 03Taking a false step backwards before accelerating — that step costs you the whole advantage the drill is meant to build.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.