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Backpedal Drill: Defensive Back Pedal and Drive

Updated · Fact checked

In off coverage you give the receiver a cushion and then keep it while they run at you. The backpedal is how you do that while still facing the quarterback. A good pedal is low, quiet and ready to stop at any moment, because the whole point is the plant and drive when the route breaks.

The usual faults are pedaling too tall, sitting back on the heels and reaching with long, slow steps. This drill fixes those one at a time, then adds the break.

How to Perform the Backpedal Running DrillJason Curtis

How to do it

  1. Stance

    Knees bent, back flat, head up, arms loose in front, weight on the balls of the feet. Stagger the feet slightly.

  2. Push off and pedal

    Push off the front foot and pedal backward with short, quick steps, chest over the feet and pads low.

  3. Hold it for 10 yards

    Keep the shoulders square and the arms pumping. Don't let the chest rise or the heels take your weight.

  4. Plant and drive

    On the signal, plant the foot under you and sprint forward 5 yards. Walk back and repeat.

Sets and reps
3 sets of 5 pedal and drive reps each side, 30 seconds rest. As a speed start: Backpedal to Sprint, 5 x 10 yards, max effort, 60 seconds rest.
Equipment
A yard line or two cones 10 yards apart, A coach or partner to signal the break (optional)
Muscles and skills
Quads, Hip flexors
Used in these 440 plans
Defensive Back, Athlete

Coaching cues and common mistakes

Coaching cues

  • Nose over toes, weight forward
  • Reach back with the toes, stay low
  • Arms pump at 90 degrees

Common mistakes

  • Sitting back on the heels
  • Popping up tall
  • Feet wide and slow

Make it harder

  • W-Drill

Build the pedal

Start from a good stance: knees bent, back flat, head up, weight on the balls of the feet. Push off the front foot and pedal with your chest over your feet and your feet close to the ground. Reach back with the toes, keep the steps short and let the arms pump at about 90 degrees, the same as when you run forward.

Use a yard line. Pedal straight down it for 10 yards and check whether your shoulders stayed level and square. If your chest rose by the end, slow down until it doesn't, then build the speed back up.

Add the drive

Once the pedal holds up, add a break: on a coach's signal, plant and drive forward or at an angle. The W drill chains those breaks together. Press corners pedal less, so a corner who plays a lot of press should still rep this for the snaps in off coverage. 440 programs it for every defensive back and as a backpedal and break drill in the athlete plan.

FAQ

How do you backpedal faster without losing balance?

Stay low with your chest over your feet and take short, quick steps close to the ground. Speed comes from turnover and arm action, not long reaching strides, which put you on your heels.

How far should a defensive back backpedal?

In this drill, about 10 yards per rep. In a game it depends on the coverage and the receiver's route: you pedal to keep your cushion until the route breaks or you have to turn and run.

More defensive back drills

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Sources

  1. Defensive Back Backpedal Drill, Glazier Clinics
  2. Training the eyes of a defensive back in press coverage (Mike Kuchar), USA Football
  3. ITP Glossary: Press Man Technique, The Scouting Academy / Inside The Pylon

Program numbers (benchmarks, sets, reps, loads, protein targets) are 440 Football's own prescriptions. For athletes 13 and older; check with a physician or a registered dietitian before major training or diet changes.