1. MARCHING/ANKLING DRILL

   	Stress the Dorsi-flex (toe UP) in FRONT – Plantar-flex (toe DOWN) in REAR
   	One leg at a time - walking
   	Alternate legs - walking
   	Active full-foot landing – “pull” the hip/body through

2. SKIPPING

   	Same as above but with a dynamic "skipping" movement - alternate legs.
   	Think of stepping "over" your opposite knee
   	“Active” foot plant – a “grabbing” 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
   	Think of STRIKING the ground with your foot
   	“Scissor” legs so the knees are nearly together when you fully plant your foot
   	“Punch” elbow and thigh - drive the rear leg back

3. 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"

4. GALLOPING

   	“Punch” free leg/knee up, then swing down and back (“running” through the air)
   	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 directly beneath your hips
   	Strongly swing the arms – don’t just move them for balance.

5. STEPPING (Alternate Leg Jumping)

   	Alternating steps – “active” foot movement to STRIKE the ground
   	"Punch" the knee 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!

6. TWO-COUNT RISE 

   	Walking - big step into small step
   	Running start, two-count rise into pop-out
   	Long Jump motion - short and quick “telephone/pager”
   	Triple Jump motion Single-Arm: Natural running movement Arm and a Half: Hand opposite take-off leg bounces off chest and “shoots” 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

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