By Kyle Woody
See the issue: March 2008

For a defensive back, football is a bizarre world where “backward” is more important than “forward.” Unlike any other position on the field, DBs have to master the difficult art of the backpedal to be successful.

“Developing a quick backpedal is an advantage, because it will allow you to cover more ground and reach your assigned location sooner,” explains John Krasinski, football strength and conditioning coach for the University of California, Berkeley.

Krasinski recommends the Resistant Sled Backpedal drill, which the Golden Bears use to improve strength and speed for their backpedal technique. During the past four years, Cal has sent three DBs to the NFL—proving that moving backwards actually helps you move ahead.

Resistant Sled Backpedal

• Attach sled harness around waist
• Begin backpedaling at walking pace
• Focus on proper technique and body position

Coaching Points: Stay low while keeping head and eyes up // Maintain a flat back with plenty of knee and hip bend during backpedal // Avoid leaning back, which causes you to sit up too high and hinders your ability to quickly change direction on the field

Adaptation: The Bears perform this drill two to three times per week during the off-season, changing weight, backpedal speed and distance based on the stage of the off-season, according to the charts below:

Training schedule 4-5 weeks during off-season

Weight on sled	Backpedal distance	Sets	Rest
15-20% of body weight	10-15 yards	4 every day	25-40 seconds

• More weight helps to develop strength and technique
• Use a slower backpedal movement
• Rest 25-40 seconds

Training schedule 4 weeks before the beginning of season

Weight on sled	Backpedal distance	Sets	Rest
10% of body weight	20-30 yards	4 every day	25-40 seconds

• Decrease weight right before beginning of season, but increase distance of backpedal
• Perform backpedal at quicker speed

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