Backward running — start position
Start
Backward running — end position
End

Track / Drill / Beginner

Backward running

Running backwards on the balls of the feet. It works the quads and calves with little load on the knees, and trains the footwork of many team sports.

Dose
3 × 20 m
Rest
Walk back

How to do it

  1. Check the path behind you is clear and flat.
  2. Lean slightly forward and run backwards, reaching back with each foot and landing on the ball of the foot.
  3. Keep the steps short and quick and the arms swinging as in normal running.

Tips

  • Look over your shoulder now and then.
  • Push the ground forward with each step.

Good for

Open in the app