Form Running & Dynamic Stretching

​Ankle Walks- Walk at a controlled medium pace putting pressure on the outsides and insides of your feet. * If you feel pain lighten up the pressure until comfortable*

Toes & Heels- Walk at a controlled medium pace on your heels and then on your tippy toes- Arm action = up through- out - rotate down (must pay attention in class to understand.)

Knee Highs- THIS IS NOT A RACE- Run as fast as you can bring your knees up chest high and back down. - Arm action = Swing arms violently opposite of your knees with a 90 degree angle at the elbows

Lets Kick some Gluteus Maximus-AGAIN NOT A RACE - Run as fast as you can while kicking your own gluteus maximus with the heel of your foot. - Arm action = Swing arms violently opposite of your knees with a 90 degree angle at the elbows

Skipping for Height & Distance - The pattern is the same as the elementary skip, but with more power and explosion. - Arm action = shoot through together as if you where leaping for a rebound with 2 hands.

Frankensteins - with your arms straight out, parallel to the ground step and kick your hands with each step stretching your hamstrings.

Carioca - Lateral speed drill. Going to your right- R foot out, L foot behind, R foot out again, L foot in front, and repeat. Do the opposite when going to your left.

Tapioca - Lateral speed drill. Toes and knees 3 inches apart. This looks like a miniature Carioca, with lots of hip rotation.

Knee Hugs - take one long step and then swing your opposite knee into your chest and hold for a 2 second count.

Frog Jumps🐸 - Feet are slightly farther than shoulder width apart. Jump off two feet as far and as high as you can and then land on two feet as quietly as possible with good balance. Arm action = Throw arms forward on takeoff.

Walking Lunges - With every step taken bring your back knee all the way the floor. These can performed going forward & backward. (Try twisting at the hip to stretch your obliques and latissimus dorsi at the bottom of each lunge.)



Eagles🦅 - Jump off of one foot as high and as far as you can. Land on your opposite foot. Then grab your ankle with your opposite hand. (Left hand grabs right ankle, right hand grabs your left ankle.)

Hip Circles - March with internal and external hip rotation. Keep your torso erect. Keep your feet underneath your knees and keep your hips closed. Arm action = Hands on hips. (Pretend that you have a dry erase marker on your kneecap and your drawing a circle on a whiteboard with it.)

Defensive Basketball Slides- Keeping your feet slightly wider than shoulder with a part step slide moving laterally without letting your feet touch or cross. Concentrate on keeping your gluteus maximus down instead of standing straight up. Step slide to your right and then step slide back to your left. This develops our lateral speed in our legs.

Run, Run, Bound - Bounding with two running steps in between.

Backwards Run - Good Balance with your nose over your toes. (Go at a speed that you can handle without falling.)


Walking cool down until your heart rate lowers.