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Backpedal To Sprint
- 1 - Set up in an open space with a clear start point and enough room to backpedal and sprint safely.
- 2 - Begin in an athletic stance with your feet hip-width apart, knees slightly bent, chest up, and arms ready to move.
- 3 - Backpedal quickly by taking short, controlled steps while keeping your hips low and eyes forward.
- 4 - After the prescribed distance or on a coach's cue, plant one foot firmly, rotate your hips, and transition forward.
- 5 - Drive aggressively into a sprint by pushing off the ground, pumping your arms, and accelerating forward.
- 6 - Sprint through the finish point without slowing down early, then decelerate under control.
- 7 - Walk back to the start area and repeat for the desired number of reps or time.
