What Are Back Pedal Sprints?
Backpedal Sprints combine controlled backward movement with an explosive transition into a forward sprint. This movement pattern mimics common in-game actions—like recovering after a cut, transitioning from defense to offense, or reacting to a play reversal.
Why Use Them?
- Transitional Speed
Train the ability to switch directions quickly and powerfully.
- Body Control & Coordination
Learn how to control your posture and base while moving backward and transitioning.
- Game-Specific Movement
These patterns happen all the time in sports—especially in football, basketball, soccer, and lacrosse.
- Injury Prevention
Strengthens posterior chain and teaches safe deceleration mechanics from backward movement.
If you’re looking to sharpen your reaction time, improve your transitions, and develop true multi-directional speed—Backpedal Sprints should be in your rotation.
How to Perform Backpedal Sprints
Start Position:
The Drill:
- Backpedal 5–10 yards under control—keep chest up, shoulders over knees, and short quick steps.
- At a cue (or marker), plant and explode forward into a full sprint for another 10–15 yards.
- Maintain forward sprint mechanics with strong arm drive and positive shin angle.
Key Coaching Cues
- Low and Balanced: Don’t lean back when backpedaling—stay low and keep your feet under you.
- Quick Plant: The plant should be quick and sharp—think “catch and push.”
- Explosive Transition: Fire out of the transition with intent. Drive your knee and use your arms to sprint forward.
Variations to Try
- Reactive Start: Use a coach’s clap or visual cue for the sprint transition.
- Lateral Backpedal to Sprint: Add a lateral shuffle before backpedaling to challenge movement control.
- Resistance Band Backpedal Sprints: Add resistance to overload the transition phase.
- Partner Chase: One athlete leads, one reacts—builds game-like reactivity and competition.
Why This Drill Matters
Backpedal Sprints train your ability to decelerate, transition, and reaccelerate—core components of elite-level movement. The more comfortable and powerful you are switching directions, the more effective you’ll be in competitive situations.
Final Take – Speed in sports isn’t just straight-line—it’s about the transitions.
Train to control your body in reverse and explode forward with purpose. Backpedal Sprints help you build real, on-field speed that shows up when it matters.
📣 Want to get faster and move better?
We coach athletes to become more explosive, more efficient, and more confident in their movements. DM us or reach out to get started with personalized training built for real results.
