Backpedal and break

Setup

1. Set a start cone. The coach stands about 15 yards in front of it with two balls.
2. Defenders line up beside the start cone, facing the coach.
3. Put a cone 7 yards behind the start to mark the end of the backpedal.

How it runs

1. The first player backpedals from the start cone, eyes on the coach.
2. Near the back cone, the coach points left or right.
3. The player plants and breaks forward at 45 degrees. The coach throws a catchable ball in front of them.
4. Catch at the highest point, tuck, and toss the ball back. The next player goes.
5. Two reps each way per player, with a walk back between reps.

Coaching points

• Start low: feet a little narrower than the shoulders, knees bent, chest over the toes.
• Push off the balls of the feet with short steps under the hips.
• Arms bent at 90 degrees and pumping, not flapping out wide.
• Stay low enough that the head does not bob up and down.
• To break, plant the foot on the side away from the break and drive off it at 45 degrees.
• Eyes on the coach the whole time, then on the ball.

Common mistakes

• Leaning back with the weight on the heels, so the player cannot stop.
• Standing up tall during the backpedal.
• Long, reaching steps that make the plant slow.
• Rounding the break instead of planting and driving.
• Turning the head to look behind during the backpedal.