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Backpedal

IntermediateCardioTier T3

Stand tall facing away from your path with your weight slightly forward. Push off the forefeet into backward strides, leaning slightly forward. Pump your arms and look over your shoulder.

Targets: Ankle

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall facing away from the direction of travel.
  • Set the slight forward lean before the first backward step.
  1. He stands tall with the track behind him, weight slightly forward onto the forefeet, ready to run backward.

    Step 1 of 5

    Stand tall facing away from the path, weight slightly forward, ready to run backward.

  2. He has pushed into the first backward strides, reaching the feet behind him onto the forefeet, leaning slightly forward.

    Step 2 of 5

    Push off the forefeet into the first backward strides, leaning slightly forward.

  3. He continues the backpedal, arms pumping, head turned to look over his shoulder at the path behind.

    Step 3 of 5

    Pump the arms while looking over the shoulder to see the backward path.

  4. He is deep into the backpedal down the track, forefeet striking, arms pumping, glancing over the shoulder.

    Step 4 of 5

    Continue the backward run down the track, the lean, the forefeet and the head check all held.

  5. He stands tall with the track behind him, weight slightly forward onto the forefeet, ready to run backward.

    Step 5 of 5

    Stand tall facing away from the path, weight slightly forward, ready to run backward.

Safety Information

Run backwards across the track. Stay on the forefeet, lean slightly forward, pump the arms and look over the shoulder. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.