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 Butt-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.
Ankle Grabs - 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.)
Dog and Bush - 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.
Run, Run, Bound - Bounding with two running steps in between