One thing that all quick athletes have in common is proper running technique.
“Everybody’s used to running forward and being very hip flexor dominant,” says Lynn Goff, athletic trainer at Professional Athletic Performance Center and strength coach for New Orleans Saints wide receiver Marques Colston. Maintaining such form is problematic, because it decreases your leg drive, inhibiting your ability to push off the ground with sufficient force. When you want to run fast, Goff says, having good knee drive is critical.
To improve their running technique, Goff’s athletes perform the Reverse Jog. “I cue them to really push through the floor off the [balls] of their [feet] and really reach their [legs] back down the track—and repeat that cycle over cycle,” she says.
The Reverse Jog helped Colston improve his running technique, allowing him to shift into high gear and blow by defenders while chalking up 2,240 receiving yards and 19 touchdowns during his first two years in the NFL.
• Begin in low athletic stance facing forward
• Run backward for 10-15 yards, kicking legs behind you
• Walk back to starting spot
Coaching Points: Keep body position low // Push off balls of feet // Reach back as far as possible with opposite leg // Maintain good arm swing