5 Yard Forward Backward Runs Drill

5 Yard Forward Backward Runs Drill


The 5 Yard Forward Backward Runs basketball workout is great for improving quickness and specifically COD (Change Of Direction) quickness and agility. Being able to react quickly and change directions is extremely important in the game of basketball. It is used on both the offensive and defensive end, and the better the player can get at it, the more value they bring to their game.

Check out the detailed instructions below, and then watch this basketball training video to learn how to teach and perform the 5 Yard Forward Backward Runs basketball workout. As you practice the drill in your basketball training workouts, make sure that you are really focusing on the correct footwork. Don’t spend time doing it the wrong way and developing bad habits.



Basketball Drill Overview

Drill Name: 5 Yard Forward Backward Runs Drill

Equipment Needed: 2 cones set 5yds apart (distance can be longer if so desired)


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Goals of the Drill

  • Vertical COD (Change Of Direction) Quickness


Coaching Points

  • Maintain forward lean while throughout the drill.
  • Keep your chest up when changing from forward to back.
  • Stay on the balls of your feet and maintain proper angle when changing from backward to forwards.


Basketball Drill Instructions

  • Beginning at one cone in an athletic position, sprint forward to the next cone and execute the Kneeling Stops direction change and begin backpedaling to the original cone where you will execute a Two-Step Back.
  • Repeat for a specific number, amount of time, or until the coach/trainer is satisfied you have completed the exercise properly.


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