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 slightly 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!
Do you want to train like a champion? Check out my site, Your Fitness University, and see these specials:
Sports Fitness Hut's Home Gym Power Workout and Nutrition Package!
or
become a Sports Fitness Hut Member and enjoy full benefits with access to workouts, exercises, sports nutrition planning and much more!
Need more sports training tips? Subscribe to my bi-weekly Sports Performance Tips eNewsletter23 and get a FREE 4-week sports power workout and 2 Speed and Power training ebooks!
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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 slightly 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!
Do you want to train like a champion? Check out my site, Your Fitness University, and see these specials:
Sports Fitness Hut's Home Gym Power Workout and Nutrition Package!
or
become a Sports Fitness Hut Member and enjoy full benefits with access to workouts, exercises, sports nutrition planning and much more!
Need more sports training tips? Subscribe to my bi-weekly Sports Performance Tips eNewsletter23 and get a FREE 4-week sports power workout and 2 Speed and Power training ebooks!
Share Sports Fitness Hut!