HOW: Place two cones about 10 yards apart. From one cone, sprint towards the other. Decelerate your speed as you get to the cone. Your breakdown should consist of about 3 stutter steps. Then, 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.