Begin by performing an easy run. Push off explosively with your left leg and drive your right knee up and out. Concentrate on driving the knee forward. Strive for maximum distance with each bound. Avoid vertical movement and stay low to the ground.
Upon landing on the right foot, push off explosively with the right foot, driving the left knee up and out. Repeat this sequence throughout the drill. Remember to try to maximize distance and minimize time on the ground. Try to feel light on your feet. Continue for 50 meters.
Single Leg Forward Hop
Stand on one foot with the other foot held free and behind your body.
Quickly drop your body 10 to 12 inches by flexing your knee and rapidly explode upward and forward. Swing your arms forcefully upwards. Land on the same leg and immediately repeat the exercise. Continue for 25 meters.
Repeat with the other leg.
Kangaroo Hops
Stand in an upright position with your knees slightly bent.
Quickly drop your body 10 to 12 inches by flexing your knees and rapidly explode upward and to the front.
At the highest point of the jump, cycle your feet under your buttocks as in a cycling motion or running motion, but keep your feet together.
Repeat upon landing and continue for 25 meters. Do 2 or 3 repetitions
