As I mentioned last week in my blog getting athletes to change from one movement to the next can with fluidity can be difficult.  That is why we need to work with them on different movement pattern especially from the backpedal position.  

Here is one that I focus on with my athletes and it is the backpedal stance to a crossover step to a sprint.  This is used a ton with Defensive Backs in American Football, but it is also important for all athletes. 

The focus is on staying low to be able to change and move efficiently.  If we want to be fluid with the motion we must focus on hip mobility, strength, and thoracic mobility especially with the crossover step.