Speed & agility · Forward & backward movement · Intermediate · ~3 min

Backpedal and turn

Moving backward quickly and turning the hips is the foundation of rear-court movement.

▶ Defensive Back Stance and Backpedal Technique (Football Tips) — EDICTD - Every Day I Chase The Dream (YouTube)

More videos: Football Tips: T.J. Ward Demonstrates Back-Pedaling Technique Drills (ProTips4U) · Defensive Back Drills w/ Taylor Rapp to Improve Back Pedaling, Coverage & Technique! (Play Football)

Starting position

Athletic stance facing forward between two cones 4–5 m apart.

How to do it

1. Backpedal 2–3 steps with short quick steps.
2. Open the hips and turn to run backward diagonally.
3. Stop, turn back to face forward, and walk back.

Technique cues

• Weight forward even when going back
• Open the hip, do not twist the spine

Common mistakes

• Leaning back (risk of falling)
• Heels-first steps

Easier

Walk-through only.

Harder

React to a call: backpedal, then sprint forward.

Safety

• Clear space behind you; never backpedal near walls.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

Related