Quickness

- Proper upper body, hip, head, arm, leg, and foot positioning. - Push off/jump from the balls of the feet. - Short ground contact time. - When starting/pushing off with the left ball of the foot, the right ball of the foot should be placed forward, not backward or offset to the side, unless the sprint direction is to the right; then the right foot should be placed to the right side. - Swing arms through when doing two-footed jump training. - For single-leg jumps, land on the same foot you started with. - Visible markers of good technique include: good running form, drive and pull action, upper body relatively upright when the knee is raised high, ball-of-foot loading, knee lift, stride frequency and stride length (push off/pull), ground contact time (plyometrics). - Maintain high concentration. - When sprinting, start in a staggered stance on the balls of the feet. At the beginning, the upper body is leaned far forward, the centre of gravity is at hip height, eyes look down. After a powerful push-off from the balls of the feet, the upper body gradually straightens, the eyes lift, and stride frequency increases. The arms swing alternately with the leg movement (right leg forward, left arm forward and vice versa) actively. After the first 3-4 steps on the balls of the feet, the foot now rolls through the entire foot (heel to sole to ball of foot), the upper body is upright and quiet, and stride frequency increases to maximum. - 2 cones or more