Mastering the Backpedal: Fundamental Defensive Back Backpedaling Drills
The Backpedaling Drills are essential for developing proper footwork, balance, and control in defensive backs. By emphasizing correct technique and repetition, this drill builds the foundation for effective coverage and reactions.
Purpose
- Footwork Development: Refine defensive backs’ backpedaling technique, focusing on short, controlled steps and maintaining a balanced stance.
- Balance and Control: Improve balance and coordination while moving backward, allowing for quick transitions and reactions.
- Hip and Shoulder Alignment: Promote proper alignment of the hips and shoulders to maintain optimal positioning and coverage.
Description
Drill Setup
- Defensive backs line up in a single file along the sideline.
Drill Execution
- Initial Stance: Defensive backs assume a ready stance at the sideline with his back to the field.
- Backpedal Initiation: On the coach’s command, the defensive back initiates a backpedal, moving backward along the yardline.
- Maintaining Technique: The focus is on maintaining proper backpedaling technique, including short, choppy steps, a narrow base, and a balanced posture.
- Transition and Repetition: Upon reaching a designated point (e.g., the hashmark), the defensive back transitions to a lateral shuffle to the next yardline turns around and backpedals back to the sideline before exiting the drill. The next defensive back in line then begins his backpedal, when the previous starts shuffling.
Variations
Backpedal and Plant
The purpose of this Defensive Back Backpedal and Plant drill variation is to work on and improve the backpedal technique and maintain good body balance while backpedaling in order to perform a plant step whenever necessary.
- Implement Plant Step: Instead of shuffling at the hash, have the defensive back react to a coach’s signal or other visual cue to plant step and sprint forward past the coach.
- Multiple Defensive Backs at Once: To maximize the number of reps each defensive back gets, you can have 2 or 3 defensive backs do the drill at the same time by lining up next to each other, each on his own yard line.
Backpedal Break at 45°
The purpose of the Defensive Back Backpedal Break at 45° drill variation is to improve the technique of breaking out of a backpedal into a 45 degree forward sprint.
- 45° Break: Have the defensive backs sprint forward at a 45-degree angle instead of simply sprinting forward after their plant step.
- Predetermined Direction: At first, have them all go in the same predetermined direction so they can focus on proper technique.
- Direction on Coach’s Signal: At a later stage, the coach not only signals the break, but also gives the defensive backs a visual cue as to the direction in which they should break and sprint forward.
Backpedal Break at 90°
The purpose of this Defensive Back Backpedal Break at 90° drill variation is to improve the technique of breaking out of a backpedal into a 90 degree forward sprint.
- 90° Break: Have the defensive backs sprint forward at a 90-degree angle instead of simply sprinting forward after their plant step.
- Predetermined Direction: At first, have them all go in the same predetermined direction so they can focus on proper technique.
- Direction on Coach’s Signal: At a later stage, the coach not only signals the break, but also gives the defensive backs a visual cue as to the direction in which they should break and sprint forward.
Backpedal Man turn to Corner
The purpose of this Defensive Back Backpedal Man Turn to Corner drill variation is to teach and work on the techniques of turning from backpedaling to running forward and changing direction correctly when man covering a receiver going downfield (i.e., running a corner route).
- Turn to Post: After about 4 yards, the coach will give a command (audible or visual) and the defensive back will turn as if the receiver he is covering in man-coverage is going to run a post route.
- Turn to Corner: After 6 more yards, the defensive back turns again to stay with the imaginary receiver, who is now breaking on a corner route.
Backpedal Zone turn to Corner
The purpose of this Defensive Back Backpedal Zone Turn to Corner drill variation is to teach and work on the techniques of turning from backpedaling to running forward and changing direction correctly when zone covering a receiver going downfield (i.e., running a corner route).
- Turn to Post: After about 4 yards, the coach will give a command (audible or visual) and the defensive back will turn as if a receiver on his side (where he has to cover the deep half or third) is going to run a post route.
- Turn to Corner: After 6 more yards, the defensive back turns again to stay with the imaginary receiver, who is now breaking on a corner route.
Hint: In the teaching phase, run the Turn to Corner variations with a receiver and at half speed until the defensive backs understand the differences and where they want to be in relation to the receiver, and therefore understand the different turns and hip actions required.
Backpedal Turn and Go
The purpose of this Defensive Back Backpedal Turn and Go drill variation is to teach and improve the footwork of the defensive back when turning out of the backpedal.
- Turns: After about 4 yards, the coach will signal the defensive back which way to turn, alternating directions a few times.
- Go: Then he gives the signal to break in the indicated direction.
The Star
Combine all the above in one series of drills, run each drill variation with one rep for each defensive back, in this sequence:
- Backpedal and Plant
- Backpedal Break at 45° to the left
- Backpedal Break at 90° to the left
- Backpedal Man turn to Corner to the left
- Backpedal Zone turn to Corner to the left
- Backpedal Break at 45 ° to the right
- Backpedal Break at 90° to the right
- Backpedal Man turn to Corner to the right
- Backpedal Zone turn to Corner to the right
- Backpedal Turn and Go
You may only want to do one of the “Turn to Corner” variations. Should always be done with a thrown ball, see below.
Integrate Interception
Add an interception aspect to all of the above drills and end each drill by throwing a catchable ball to the defensive back. This gives the defensive backs a more game-like scenario and also sharpens their ability to react to the ball and make an interception.
Coaching Points
Backpedal
- Footwork: Emphasize short, controlled steps, keeping the feet close to the ground. Avoid crossing the feet or lifting the heels excessively.
- Balance and Posture: Maintain a low center of gravity and a balanced posture throughout the drill. The chest should be over the knees, and the head should remain up.
- Hip and Shoulder Alignment: Ensure proper alignment of the hips and shoulders, avoiding excessive rotation or leaning.
- Eye Focus: Encourage defensive backs to keep their eyes focused on a designated point to maintain awareness of their surroundings.
- Arm Position: Maintain a relaxed arm position, avoiding crossing the arms in front of the body.
Plant Step
- Make sure the defensive backs keep their chest over their knees and chin over their toes when plant stepping.
- Defensive backs need to sink their hips for a most effectiv and efficient plant step.
- Defensive backs have to explode forward out of their plant step, minimizing the ground contact time with their plant foot.
Break at 45°
- Turn plant foot 45 degrees
- Throw shoulder
Break at 90°
- Turn plant foot 90 degrees
- Throw shoulder
Man turn to Corner
- Man Coverage:
- Inside leverage
- Turn into receiver
- Eyes on receiver
- Stay in his hip-pocket
- Turn with him to Corner
Zone turn to Corner
- Zone Coverage:
- Outside leverage
- Turn to receiver
- Stay outside and over the top
- Eyes on the QB, Receiver just in periferal view
- Adust/Turn with him to Corner
Equipment
- Footballs (Optional)
By mastering the backpedaling drills, defensive backs develop a strong foundation for success in coverage situations. Proper backpedaling technique allows them to maintain balance, control, and the ability to react quickly to offensive movements.
Backpedal and Plant
Backpedal Break at 45°
Backpedal Break at 90°
Backpedal Man turn to Corner
Backpedal Zone turn to Corner
Backpedal Turn and Go
Originally contributed in 2007 by Coach Leon Criner (✝️ Nov. 14, 2014), at the time Assistant Head Coach and Defensive Coordinator and Jimmy Sims, at the time Assistant Professor of Health & Physical Education / Head Football Coach at Los Angeles Valley College – The Los Angeles Valley College Monarchs played then in the Western States Conference, now in the SCFA, Southern California Football Association.
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