Backwards Run

Coaching cues

• Choose a clear, obstacle‑free lane; face forward with tall posture and brace your core.
• Shift weight slightly onto the balls of your feet and initiate movement by pushing the ground away to step backward.
• Land softly on the mid/forefoot with knees slightly bent; keep feet under your hips to avoid overstriding.
• Maintain an upright torso, neutral spine, and look over your shoulder periodically (or use a spotter) to steer.
• Pump arms naturally opposite the legs and keep a quick, compact cadence.
• Breathe steadily and stop or turn around to reorient whenever you lose clear visibility.