Backward Running: What is it? Why is it important? How do we use it at TP?
/Backwards running (BR) can be described in several ways, for our purposes, we will define BR as- as a form of locomotion containing a single leg support phase, followed immediately by double flight phase. Essentially, there is never a point in time where there are two feet on the ground.
Your initial thought could be, why would I ever need to run backwards if I am not a defensive back in American football? While this may be true, the physiological benefits of BR are quite extensive, and they have been proven to translate to increased sprint and sport performance. Some key differences between BR and forward running (FR) include a very basic one… you can’t see where you are going! This means that you must rely on other senses, such as sound, to help you dictate where your body is in space. BR places greater metabolic strain (28%) on the body at relative and absolute intensities (Uthoff, at el 2018). BR does not utilize the stretch shortening cycle like FR, so there is a higher demand for concentric and isometric contractions. In studies comparing BR and FR programs, similar performance increases in sprint speed and jump height were shared between the groups, researchers have also shown less mechanical strain at the knee when compared to FR as well, suggest possible rehab modalities.
Just like any physical gesture, it must be taught. While backwards running for a baseball player may not be the number one aspect of their training program, it can be used as an accessory movement to help develop sprinting, and other athletic abilities. Our training sessions are designed to build toward the goal of the session. This means, if the primary goal of the session is to perform a linear sprint for 30 yards as fast as possible, everything we do from plyometrics, to technical drills will be to enhance that sprint. It may sound easy to go tell an athlete to “run as fast as you can from here to there.” But, without proper warm up protocols, and preparation movements to get the athlete to their peak potential in that moment, the net return in adaptation from the sprint will be compromised.
With that being said, we use backward running as a one of our warm up movements to help potentiate athletes for future movements in the session. I will list some examples of backwards movements below:
REACH BACKS TO PAUSE, REFLEX, HOP, CONTINUOUS
BKWDS POGOS
SL RDL
FIGURE 4 TO KICK BACK PAUSE, REFLEX, INDIVIDUAL, CONTINUOUS
REVERSE LUNGE
REACH BACK RUN
ALT REVERSE HOPS, SINGLE, DOUBLE, CONTINUOUS
To what degree we use each of these movements depends on the group present, time of year, and goal of the session. Due to the increased metabolic demand, one must make sure not to spend too much time working in reverse, as you can fatigue the athlete, and take away from performance. However, if the focus of the session is backward running development, the majority of the day is spent in reverse. We use a day like this as an “Active Recovery Day” to get the athletes out of their normal running patterns to give those muscle actions a chance to recover, while still getting development in other areas.
The benefits of BR can be extensive. How much we use it is dependent on athlete status, athlete’s sport, time of year, and goal of the session. If prescribed appropriately, BR can help develop several athletic qualities!
Thank you for your time!
Coach Nate Garcia
914-486-7678
Instagram: tp_strength
References:
Cronin J, Harrison C, Oliver J, Uthoff A, Winwood P. A New Direction to Athletic Performance: Understanding the Acture and Longitudinal Responses to Backward Running. 2018
