Side Steps + Skippings Over Hurdles

- For the sprint, start in a staggered stance on the balls of the feet. At the beginning, the upper body leans far forward, the centre of gravity is at hip height, eyes look down. After a powerful push-off through the balls of the feet, the upper body is gradually raised, the eyes lift and the stride frequency increases. The arms move alternately to the leg movement (when the right leg goes forward, the left arm goes forward and vice versa). After the first 3-4 steps on the balls of the feet, the foot rolls through the whole foot (heel to sole to ball of foot), the upper body is upright and steady, stride frequency increases to maximum. - Skipping: short, quick movements on the balls of the feet (not on the whole foot). The heels should not touch the ground, the legs/arms are bent and swing according to the natural opposite running motion (right arm/left foot). The upper body leans forward. Short ground contact time, maximum speed. - Side steps forward/backward: Moving laterally, the legs are brought together and apart in parallel alternately, with the arms swinging in sync with the leg movement. - 2 cones, 6 hurdle(s)