Backward Run (How To, Benefits, Common Mistakes)
The Backward Run is a dynamic warm-up drill used to prepare the body for sprinting, change-of-direction work, and other field-based movements. Running backward challenges coordination, improves lower-body activation, and helps athletes develop better body awareness before high-speed training.
Unlike a backpedal used by defensive backs, the Backward Run involves actively picking the foot up and reaching it behind the body on each stride.
Primary Muscles Worked: Quadriceps
Secondary Muscles Worked: Glutes, Hamstrings, Calves, Hip Flexors
Equipment Needed: None
How To Backwards Run
Step-by-Step Instructions
- Set-Up
- Start in an athletic position with your knees bent, feet staggered, back flat and eyes looking forward.
- Keep your arms bent at about 90 degrees in a natural running position.
- Stay light on the balls of your feet.
- Execution
- Begin moving backward in a controlled running motion.
- Pick your foot up and reach it back on each stride.
- Imagine there is a small window behind your calf. Lift your foot and reach it back through that window with each step.
- Keep your strides and arm action fluid.
- Tips for Proper Form
- Keep a slight forward lean (shoulders over toes) and avoid leaning back.
- Focus on lifting the foot first, then reaching back into the stride.
- Keep your strides smooth rather than short and choppy.
- Use your arms naturally to help maintain rhythm.
Key Benefits
- Activates the lower body before sprinting or field work.
- Improves coordination and body awareness.
- Prepares athletes for acceleration and change-of-direction drills.
Common Mistakes
- Backpedaling Instead of Running: This drill should involve a running stride, not a defensive back shuffle.
- Leaning Too Far Back: Maintain a slight forward lean with your shoulders over your toes.
Reps and Sets Recommendations
For Dynamic Warm-Up
- 2–3 sets of 15–30 yards
