Backpedal Drill with VertiMax
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Instructions
Submitted by:
Justin Leonard
Last updated: 11/6/2011
Backpedaling is used in virtually every major sport. The Vertimax is a great tool for performing sport-specific drills under constant resistance. The goal of the backpedal drill is to enhance backward movement, balance, and quickness.
Begin by securing the Vertimax resistance cords to ankle cuffs. If you do not own ankle cuffs, clip the cords to the front of your shoe laces.
Get into an athletic stance with your knees bent. Pedal backward. Try to be explosive coming out of the athletic stance. Stay low initially, then gradually stand up as your speed tops out. Perform the drill for several yards. Use field markers so that you don’t exceed the range of the resistance cords. The Vertimax V6 Plus model has a safe operating range of approximately 15 feet.
Tips: Focus on mechanics such as arm swings and footwork. Always start slow, then progress to more explosive movements.
Begin by securing the Vertimax resistance cords to ankle cuffs. If you do not own ankle cuffs, clip the cords to the front of your shoe laces.
Get into an athletic stance with your knees bent. Pedal backward. Try to be explosive coming out of the athletic stance. Stay low initially, then gradually stand up as your speed tops out. Perform the drill for several yards. Use field markers so that you don’t exceed the range of the resistance cords. The Vertimax V6 Plus model has a safe operating range of approximately 15 feet.
Tips: Focus on mechanics such as arm swings and footwork. Always start slow, then progress to more explosive movements.
Step 1
Secure Vertimax resistance cords to ankle cuffs. The cords can also be attached to shoe strings if no ankle cuffs are available.
Step 2
Crouch down in an athletic stance. Backpedal for several yards. Emphasize mechanics, quickness, and hand motions. Repeat the drill as needed.
Exercise Details
Difficulty Level MEDIUM
The VertiMax backpedal is a medium difficulty speed drill.
Target Muscle
Lower Body
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