Shuffle and backpedal

What it trains

Defensive footwork: sprint, shuffle sideways and backpedal while still facing forward, then turn your hips and sprint. The cone layout is borrowed from the T-test, but here it is a movement drill done for quality, not a test or a race against the clock.

Set up

• Warm up first
• 4 cones in a T
• 10 m out, 5 m each way
• Clear space behind

How it works

1. Warm up first, every time: your club warm-up, the FIFA 11+ Kids (up to 13) or the FIFA 11+ (from 14), then a few easy shuffles and backpedals.
2. On flat, dry, non-slip grass, set 4 cones in a T: a start cone, a middle cone 10 m straight ahead, and one 5 m either side of it. Keep at least 5 m behind the start clear. Never on a road.
3. Sprint to the middle cone and touch it. Facing forward, shuffle left 5 m and touch that cone, shuffle right 10 m to the far cone, then shuffle back to the middle.
4. Look behind you, then backpedal towards the start. About halfway, turn your hips and sprint through the start, then slow down in the clear space.
5. Walk back and rest 90 s. Do 4-5 reps; on the next rep shuffle right first and turn the other way.

Coaching points

1. Feet apart, never crossing. Step out with your leading foot and bring the other one towards it, so your feet never cross and your hips keep facing forward. Crossed feet leave you briefly off balance, unable to push back the other way.
2. Stay low, short steps. Bend your knees and keep your hips low, chest over your toes, with short, quick steps back. Coaching advice for defenders says the same: bend your knees to stay down, and short, controlled steps keep you balanced.

Not this

Standing up and leaning back as you backpedal. Your weight goes onto your heels, your steps get long, and you are more likely to fall backwards.

Dose

• 4-5 reps
• Rest 90 s between reps

Our target: 4-5 reps with 90 s rest, inside the plan's agility time (our target). No timing: it is a movement drill, not a test.

Harder / Easier

Safety

• Flat, dry, non-slip grass or a track, never a road, pavement or driveway. Keep at least 5 m behind the start clear of walls, posts, goals and people.
• Look behind you before every backpedal. Stay low and take short steps, so you do not fall backwards.
• Under 16: if your knees or heels hurt when you run or jump, stop and tell an adult. Knee and heel pain is common while you are growing, and a GP or physio can help. 16 and over: if something hurts, stop and get it checked by a GP or physio.

Sources

• JSCR - Pauole et al. 2000, the T-test layout and rules (opens in a new tab)
• England Football Learning - pressing session (12-16) (opens in a new tab)
• FIFA Training Centre - defending in 1v1: low, short steps (opens in a new tab)
• England Football Learning - movement skills (opens in a new tab)
• England Football Learning - defending space in behind (opens in a new tab)
• FIFA - injury prevention (FIFA 11+, ages 14+) (opens in a new tab)
• PMC - FIFA 11+ warm-up for ages 7-13 (opens in a new tab)
• The FA Boot Room - growth and the physical corner (opens in a new tab)