- Hips & Buttocks
- Leg warm-up
- Leg co-ordination
The backward run is used for dynamic warm-up and agility. It differs from the back pedal by the length of the strides. Your arm motion should be the same as forward running. The elbows should be approximately 90 degrees and the hands should be relaxed. Pump the shoulders as you run backwards. You can use this as a conditioning exercise by performing many sets with little rest. Make sure you have open space behind you free of obstructions and hazards.
- Make sure you have plenty of room behind you.
- Keep your chest up and slightly lower your center of gravity.
- Quickly run backwards, swinging your elbows and allowing your hands to move forwards and backwards.
- Running forward, pull your knees up as high as possible with each stride.
- Dragging the feet
- Slow, lazy movement