Starting Position

  • Athletic base position


  • Begin running backwards in a low base position for prescribed distance
  • Decelerate and stop and immediately accelerate and sprint forward

Coaching Keys

  • While moving backwards, keep hips down and back with back flat
  • Accelerate with perfect posture and lean, driving feet down and back
  • Drive arms vigorously during acceleration
  • Maintain balance decelerating

You Should Feel It

  • Working the entire body