Brian Kelly Fitness > Band Backpeddle

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Legs

-- Front Squat
-- Standing Outer Hip (leg)
-- Standing Calf Raise
-- Hack Squat
-- Squat on Bosu
-- Barbell Box Squat
-- D.B. Step Ups
-- Sprints with Weight Sled
-- Alternating Leg Extension
-- Barbell Jump Squat
-- Barbell Step Up
-- BW Hamstring Curls (at lat pulldown)
-- D.B. Walking Lunge
-- High Knee Skips
-- Leg Press
-- Shoulder Weighted Step Up
-- Single Ft Hamstring Bridge Medicine Ball
-- Stationary Barbell Lunge
-- Stationary Overhead Barbell Lunge
-- Stationary Reverse Barbell Lunge
-- Lying Hamstring Curl
-- Lying Barbell Hip Thrust
-- Weighted S.B. Squat (at cable crossover)
-- Single Leg Semi Stiff Deadlift
-- S.B. Hamstring Curl
-- Band Squat
-- Leg Extension
-- Seated Cable Toe Pull
-- Split Squat at Smith Machine
-- Squat at Smith Machine
-- Weighted Single Foot Box Jumps
-- Stationary Split Squat
-- Stationary Lateral Lunges
-- Seated Calf Raise
-- S.B. Hamstring Bridges
-- Hip Adduction with S.B.
-- Stationary Wall Squat
-- Smith Machine Squats
-- Seated Hamstring Curls
-- Seated Inner Thigh Machine
-- Reverse Stationary Lunges
-- Swiss Ball Wall Squats
-- Walking D.B. Squats
-- Lateral Lunges
-- Sumo Semi-Stiff Leg Deadlift
-- Stationary Alternating Lunges
-- Running Drill 1 (outside / in)
-- Running Drill 2 (on / off)
-- Running Drill 3 (tap the feet)
-- D.B. Squat
-- Bodyweight Squats
-- D.B. Front Squat
-- Standing D.B. Calf Raise
-- Treadmill Lunges
-- Treadmill Side Shuffle
-- Treadmill Side Shuffle w/ Squat
-- Treadmill Combo Walk / Back Peddle / Side Shuffle
-- Isometric Hamstring Bridge
-- Partial Squats
-- Rebound Jumps Onto Inverted Bosu
-- Lying Barbell Hip Thrust
-- Line Drill (side to side)
-- Line Drill (front to back)
-- Line Drill (single foot side to side)
-- Line Drill (single foot front to back)
-- Line Drill (single foot in lunge stance)
-- Bodyweight Toe Pulls
-- Sumo Stance Semi Stiff Leg Deadlift
-- Side Shuffle
-- Cable Split Squat
-- Semi Stiff Leg (cable) Deadlift
-- Single Leg Cable Squat
-- Stability Ball Squat
-- D.B. Squat (2 d.b.'s)
-- Jump Rope
-- Seated Hip Abduction
-- Shuttle Drill
-- Single Leg Squat (to bench)
-- Walking Lunge (with jump)
-- Band Sprints
-- Band Backpeddle

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Band Backpeddle

The majority of athletic drills I practice with clients prioritize speed and technique over short distances. This particular drill uses two jumpstretch bands tied together and anchored down to provide resistance as you back-peddle. This reinforces strength and speed because as the band begins to tighten, the runner must use his speed to counter the increasing resistance and beat the elasticity. I typically have clients practice this drill 5-8 times per set and the average 200 lb man can typically stretch the band to a little more than 5 yards.