HOW: Place two cones about 10 yards apart. From one cone, sprint towards the other. Break down and decelerate your speed as you get to the cone. Your breakdown should consist of about 3 stutter steps. At the cone, plant one leg in the ground and push yourself backwards going into a backpedal all the way until you reach the starting cone.
FEEL: You should feel the muscles in your legs working.
COMPENSATION: Make sure to slow up and break down your sprint.