Defensive Players Need Great Backwards Acceleration

I played defensive back in college so I'm definitely an authority on the need for accelerating backwards......We practiced "running backwards at game speed" every day until it became a natural movement.



If you play a defensive position in your sport or transition to defense (as in basketball, lacrosse or soccer) then you need to train your body for backwards acceleration. Many times, you may be running forward and need to adjust quickly into a back pedal to defend your opponent. Or, you could be in a stand-still position and need to quickly accelerate backwards in a defensive position.

There are exercises that you can practice to improve your backwards acceleration. As with all speed exercises, backwards acceleration practice should be done with "game-time effort." You also must keep your shoulders leaned forward in order to maintain dynamic balance and to be able to stop and go forward "on a dime."

Some common exercises are: back pedal, hip turn and run, hip turn and shuffle, hip turn and crossover and continuous hip turns. Good hip ladder drills are: hip twists, hip in outs, leg swings and hip flexions/extensions.

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs