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| Fundamentals 101 > Running |
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Backpedal Drills
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1)
Purpose: The ability to run backwards, or backpedal, is a technique essential for a basketball player to learn. Basketball players will not generally backpedal for an extended distance, but they do have to backpedal for several steps at a time. They will also have to learn to combine the backpedal with running forward and lateral movements. Everyone learns the art of running forward at a young age, but the ability to run backwards is one that must be practiced, then perfected.
Certain elements in running backwards are necessary for the player to understand if he is to be as proficient a basketball player and athlete as he/she can be. Most importantly, the athlete must understand that backpedaling truly means running backwards. It does not mean 'pushing' backwards and/or shuffling the feet to move the body.
Drill 1: Backpedals
The focus of this drill is on teaching and practicing the proper techniques to use in the backpedal. The drill is run with the players lining up at the free throw line (or any line), one at a time, in front of the coach. After the coach sees that the player is in the proper stance (basketball position), he will give the command "Go!" The player then will push off his front foot, running backwards 15-20 feet and finishing by stopping in the basketball position.
During the backwards run, the player must keep his feet under his hips and no wider than shoulder width. His waist should be bent so that his shoulders remain slightly in front of his hips, keeping his head up, looking forward. The player's arms should swing naturally in a normal running motion. In this drill, speed is not important...what we are developing is proper backpedal technique.
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2)
Drill 2: Angled Backpedal
Once a basketball player has learned the technique of running backwards in a straight line, he must learn to change direction at angles, without crossing his legs or being forced out of his normal backward-running motion.
This drill is performed in the same manner as the backpedal drill. At the command "Go!" the player starts straight back. After he has run for about ten feet, the coach will point in one direction or the other. The player then must change the angle of his backpedal, moving in the direction designated by the coach. The coach allows the player to continue in this new direction for about ten feet, then signals the player to go straight back for another ten feet, and finally directs the player to angle for the final ten feet back to the center of the drill, finishing in basketball position.
In order for the player to remain in his backpedal for the entire distance, it is necessary for him to plant and pivot on the inside foot and swing his outside leg around to the direction he desires to go instead of crossing over with his legs. Again, the focus for this drill is working on technique and not necessarily speed.
Backpedaling Points to Remember:
- Keep in the stance throughout entire backpedal.
- Weight should be on front foot at start to help explode back out of basketball position, taking short first step with back foot.
- Allow shoulders to slowly come up, and stay in font of hips when leaving basketball position. Do not lean backwards.
- Backpedaling is running backwards, not pushing backwards and/or shuffling.
- Do not cross legs when changing direction of backpedal.
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