Box Drill — Backward Segments: A Complete Guide
Quick Intro
Box Drill — Backward Segments is a cone drill performed by running the Box Drill pattern with a backpedal on two of the four sides instead of forward sprinting, adding a directional-change and backward-running demand on top of the standard box. It’s dosed by timed attempts around the full square and asks the two backward-moving sides to hold the same control as the two forward sides do.
Equipment Needed
Box Drill — Backward Segments needs four Training Cones, set out in a square with each side a consistent distance apart.
Why Box Drill — Backward Segments Matters
Backpedaling on two sides instead of sprinting them asks the front of the thigh (quadriceps, rectus femoris) to control the body through a backward-moving stride, while the glutes (gluteus maximus) drive both the remaining forward sides and the push out of every corner. The hip flexors (iliopsoas) cycle the legs through both directions, the calf (gastrocnemius) and deeper calf muscle (soleus) manage quick ground contacts whichever way the body is moving and the outer hip (gluteus medius) stabilizes the pelvis through every corner transition. The back of the thigh (hamstrings, biceps femoris) decelerates the body into each cut, and the inner thigh (adductors) helps control the body through the backward sides specifically. The lower back (erector spinae) stabilizes the spine through the backward-running segments for longer than the standard box drill asks, and the shin (tibialis anterior) keeps the feet quick through every transition.
Agility is the main demand, as in the standard Box Drill, with coordination close behind.
When to Do It
This drill fits well once the standard Box Drill square already holds together cleanly at a forward sprint, since it asks two of those same sides to be run backward. It also works well alongside the other backward-running drills in the same session, given how directly the backpedal control it trains carries over to them.
Anyone with a current ankle, knee or hip issue should approach this carefully, since backpedaling raises the fall risk on top of the standard box’s own corner-transition demands, and a fall moving backward carries more risk than one moving forward.
Getting Ready
A few minutes of easy jogging followed by some light backpedaling in a straight line rehearses the specific movement this version adds to the standard box. A slow walkthrough of the full square, focused on exactly which two sides are backward, previews the sequence before pace gets added.
Step-by-Step Instructions
1. The setup. Stand at one corner of the square, lined up with the first side, weight ready to drive.
2. The first forward side. Sprint the first side to the next corner.
3. The first backward side. Turn and backpedal the second side, hips low and eyes checking over one shoulder periodically.
4. The second forward side. Turn forward again and sprint the third side.
5. The finish. Backpedal the fourth side back to the starting cone, staying controlled through the final corner.
How Many, How Often
Box Drill — Backward Segments is dosed by attempts around the full square, with full rest between each attempt.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to backpedaling within a square pattern | Box Drill, 3 to 4 attempts, resting fully between each. |
| Intermediate | Both backward sides stay controlled at a moderate pace | 4 to 5 attempts, with a full rest between each one. |
| Advanced | The full square holds together at speed in both directions | 5 to 6 attempts, treating any loss of control on a backward side as the signal to ease off pace. |
Keeping the hips low and the steps controlled through both backward sides matters more here than how fast any single lap gets finished, since the forward-to-backward transitions are where most technical errors show up.
Modifications and Variations
Box Drill — Backward Segments has one direct relative: the standard box.
For less difficulty, Box Drill runs the square with its standard mix of sprinting, shuffling and backpedaling, with only one backward side to manage.
Progression path: the square’s own transitions get learned with the standard pattern first, since backward running on top of an already-multi-pattern square adds a separate demand; this version then adds that backward-running control once the standard pattern is solid.
Common Mistakes to Avoid
Turning to face forward before the backward side is finished. Cutting a backpedal short and spinning around early defeats the point of the backward-running demand this version adds. Holding the backpedal all the way to the corner, even if that costs a fraction of a second, keeps the segment complete.
Rushing the transition between a forward side and a backward one. The moment of switching direction is where most technical errors happen. Taking one deliberate beat to get the hips low and set before backpedaling, rather than trying to spin through the transition at full speed, protects the skill this drill trains.
Letting the hips ride high during the backward sides. A tall, upright backpedal is both slower and less stable than one run with the hips low and the weight back. Keeping the hips low and the center of mass under control through both backward sides, even at some cost to pace, is worth the tradeoff.
After Your Set
Backpedaling on two sides loads the front of the thigh and spine in ways the standard box doesn’t, so a few minutes of easy movement is worth taking before stretching. A kneeling lower-back release, hips sitting back toward the heels with the arms extended forward, eases the lower back (erector spinae) that stabilized the spine through both backward sides. A seated groin stretch, soles of the feet together and the knees eased down toward the floor, opens the inner thigh (adductors) that helped control the body through the backward running.
Going Deeper
This version asks a specific question the standard box can’t test on its own: whether the same corner-transition control that works moving forward still holds up the instant the direction reverses. That distinction, not raw speed on either the forward or backward sides, is what separates this version from the standard box.
Agility matters as much here as in the standard version, while top speed matters a little less. A backpedal can’t move as fast as a sprint, so trading two forward sides for two backward ones raises the coordination and control demand without raising the raw speed alongside it.
Someone new to this drill generally needs several sessions before both backward sides feel as controlled as the forward ones, and continues sharpening the forward-to-backward transitions over the following weeks once that control holds up.
How to Know You’re Improving
- Both backward sides stay low and controlled, without the hips riding up
- The forward-to-backward transitions happen cleanly, without a stall or a rushed spin
- Speed on the forward sides doesn’t suffer just because the backward sides are harder to manage
- The full square holds together across multiple attempts without a fall or a loss of balance
Controlled transitions between directions, not raw lap speed, is what marks progress here.
Muscles Worked
- Rectus Femoris (a front thigh muscle that crosses both the hip and knee, holding the knee bent through the backward sides)
- Gastrocnemius (a calf muscle, keeping the weight on the toes while the body travels in reverse)
- Iliopsoas (the deep hip flexor, controlling the reach of the leg behind the body)
- Gluteus Maximus (the largest glute muscle, extending the hip to push the body backward along the square)
- Biceps Femoris (a muscle at the back of the thigh, reaching the foot back to cover ground)
- Tibialis Anterior (a muscle along the front of the shin, keeping the heels from catching on the backpedal)
- Soleus (a deeper calf muscle beneath the gastrocnemius, steadying the ankle in a direction the eyes cannot check)
- Gluteus Medius (a smaller glute muscle at the side of the hip, stopping the hips wandering off the box line in reverse and taking the sideways load at each switch between forward and backward sides)
- Adductors (the inner thigh muscles, holding the backward stride narrow and controlled)
- Erector Spinae (the muscles running along the length of the spine, keeping the chest over the hips against the backward lean)
FAQ
Why does the lower back work harder in this version? Backpedaling asks the spine to stay stable while the body travels in a direction it can’t see, and two backward sides double that work for the lower back (erector spinae) compared with the standard box (see Why It Matters above).
Why is this version harder if it is slower? Difficulty and speed aren’t the same thing here: a backpedal is mechanically slower than a sprint regardless of how well it’s executed, so trading two forward sides for two backward ones raises coordination and control demands while the raw speed demand drops.
Do I need to master backpedaling on its own before trying this drill? A comfortable, controlled backpedal in a straight line makes this drill considerably easier to learn, though the drill itself is a reasonable place to start applying that skill inside a square pattern once the basic movement feels stable.
Is this drill more dangerous than the standard Box Drill? It carries somewhat more fall risk, mainly around the forward-to-backward transitions, which is why those transitions deserve extra care and why anyone with a current ankle, knee or hip issue should approach it carefully (see When to Do It above).
A harder variation of Box Drill, alongside its easier counterpart Box Drill — Forward Only.