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W Drill Backpedal and Break

Backpedal, plant and break forward at angles in a W pattern.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

AA · YOU5 YARDS
AA · YOU
SetupSet 5 cones in a W shape about 5 yards apart.

Core: 10. Aim for a smooth start, not a faster time.

Ages
11 and up
Time
10 min
Players
Just you
Space
Yard or field
Bring
5 cones
Level · skill
Developing · Speed

The steps

How it works

  1. Set 5 cones in a W shape about 5 yards apart.
  2. Backpedal to the first cone, plant and break forward at an angle to the next.
  3. Work through the whole W.
  4. Do 6 trips with a rest between.

Coaching point

Plant and drive, no false steps.

Safety: Warm up first, run on flat, dry ground and stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.

Step by step

The drill in 3 frames

  1. AA · YOU5 YARDS

    Set 5 cones in a W shape about 5 yards apart.

  2. AA · YOU

    Backpedal to the first cone, plant and break forward at an angle to the next.

  3. AA · YOU

    Work through the whole W.

  • Run or crawl
  • Faint: already done

Make it fun

Play it, don't drill it

Game version

Cone-call game: a partner calls a cone and you move to it with a smooth start. Swap callers and rest fully.

Challenge

Pick a distance: Less (5 yards), Core (10), More (15). Aim for a smooth start, not a faster time.

Story

You are a receiver leaving the line smoothly on the signal.

My best

Beat your own count

Aim for a smooth start, not a faster time. Only your own number counts: today against last time.

Practice makes progress

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