When moving backwards in defense, think of it as a reverse eggbeater. Don’t rely only on your arms to pull yourself back — your legs need to do most of the work. Strong, controlled kicks keep your body high and balanced.

You’ll use this movement most often when an attacker is driving on you. By moving backwards correctly, you can stay goal-side, match their pace, and shut down the drive without losing position.

Always remember: legs first, arms support. That’s how you stay strong moving backwards.