1. MARCHING/ANKLING DRILL

   	Stand TALL - do not slump, crouch or tuck the hips under
   	Stress the Dorsi-flex (toe UP) in FRONT – Plantar-flex (toe DOWN) in REAR
   	One leg at a time, alternating legs - walking
   	Alternate legs - marching; swinging the arms from the shoulders
   	Active full-foot landing – step over and drive down to drive the hips up and out

2. THIGH SQUEEZE

   	Same as above but pulling the thigh toward the chest - use your arms to hold
   	Keep your head UP!
   	Do not sacrifice the downward foot drive for the sake of raising the thigh
   	Can be done laterally by pulling ankles up to the middle, knees to side
   	Also squeeze the ankle to the rear (buttocks) while reaching up to the sky

3. SKIPPING

   	Same as Marching but with a dynamic "skipping" movement - alternate legs.
   	Small "double-bounce" on the support leg
   	Think of stepping "over" your opposite knee (or "walking in tall grass")
   	“Active” foot plant – a downward “striking” action with a full-foot landing
   	DO NOT just slap your foot out in front with a “lazy” toe
   	DO NOT contact the ground too far in front of your center of mass
   	JUMPERS ONLY “Leave the trailing leg behind", then forcefully drive the thigh through ("Scissor”) “Punch” elbow and thigh - BIG swing of the arms from the shoulders

4. WALKING LUNGE

   	Step forward a comfortable distance, front knee not passing the toes of the front foot
   	Lower yourself until the rear knee LIGHTLY touches the ground - don't collapse!
   	Drive up to the toe and step through as if walking/stepping over tall grass
   	DORSI-FLEX, DORSI-FLEX, DORSI-FLEX!
   	Plant the full foot (not toe or heel) and repeat

5. BUTT-KICKERS

   	"Shorten" the leg by stressing dorsi-flexion
   	"Shorten" the leg by tightly pulling your heel into your buttocks
   	Pull your thigh through strongly forward and upward while thigh is "squeezed"
   	Do NOT artificially hold your knees down!  Mimic the actual sprinting movement

6. GALLOPING

   	“Punch” free leg/knee up, then swing down and back (“running” through the air)
   	Strike the ground and extend jumping leg strongly down and back
   	Rotate jumping foot/leg tightly beneath buttocks as if stepping "over" a hurdle
   	“Active” foot placement with a full-foot landing beneath your hips
   	Violently swing the arms from the shoulders – don’t just move them for balance.

7. STEPPING (Alternate Leg Jumping)

   	Alternating steps – “active” foot movement to STRIKE the ground
   	"Punch" the thigh and imagine stepping "over" the opposite knee
   	Fast leg movements, as if skipping a stone across water
   	Leg (knee) almost straight when foot hits ground – deep bend = slow movement!

8. TWO-COUNT RISE (for Jumpers only) 

   	Walking - Large "L" step, rolling into quick last step (FLAT-ROLL-FLAT/Short-Long-Short)
   	Running start, two-count rise into pop-out
   	Long Jump motion - short and quick last step - hips slightly behind the foot
   	High Jump motion - short and quick last step - hips well behind the foot
   	Triple Jump motion (NO "L-Step") Single-Arm: Natural running movement Arm and a Half: Hand opposite take-off leg bounces off chest and “shoots” directly outward Polish Loop: Natural Run, rear arm continues back and around over your head in a large circle (as in the hitch-kick long jump) until it cycles back in front of your chest
   	Project center of mass Forward, not upward for LJ and TJ Upward for HJ - think of jumping away from the bar

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