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.
Obviously, hips and glutes strength and conditioning is critical for defensive players. See Sports Fitness Hut's Hips and Glutes Training Guide for more information.
Train hard and smart!
If you need more help, check out Lee Taft's speed program below:
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
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Hi there,
ReplyDeleteThe exercise for athletes is must to improve their speed.
Thanks,
Maria