Football
Backpedal Plant-and-Drive Transition
Improve hip fluidity and plant-and-drive acceleration out of the backpedal
12 min
4 sets of 6 transitions
Intermediate
Why this drill
Builds toward improve hip fluidity and plant-and-drive acceleration out of the backpedal.
Instructions
- 1Backpedal five yards with pads over the toes and hips low.
- 2On the coach's break signal, plant the outside foot and drive downhill without popping upright.
- 3Finish by closing three yards to a ball placed on the ground and playing through it.
What to focus on
Staying low through the plant so hips open and drive without a wasted upright step.
Recommended reps
4 sets of 6 transitions
Common mistake
Standing up and false-stepping at the break, adding a full step of recovery time.