Forward-Backward Walk
Improve coordination, balance, and body awareness with this simple yet effective walking drill. Perfect for warm-ups & active recovery!
Muscle Groups
Primary
Secondary
Instructions
Walk Forward and Backward (Plyometrics)
Starting Position:
1. Stand upright with your feet hip-width apart.
2. Keep your core engaged and your shoulders relaxed.
Forward Movement:
1. Begin to walk forward by taking a step with your right foot, followed by your left foot.
2. Maintain a natural arm swing as you step, helping to keep your balance.
3. Continue walking forward for a set distance or number of steps (e.g., 10 steps).
Backward Movement:
1. To walk backward, gently shift your weight onto your right foot and step back with your left foot.
2. Follow with your right foot, maintaining balance and posture.
3. Walk backward the same distance or number of steps you did while walking forward.
Tips:
- Keep your movements controlled to prevent stumbling.
- Focus on your breathing; inhale as you take steps and exhale in between.
- If you're just starting, practice this exercise in a clear, open space to avoid obstacles.
- As you become more comfortable, you can increase your pace or add a slight bounce to your steps for a more dynamic workout.