The three parts of the cycle, slowed down and separated. Learn the pieces before joining them.

• Pull the heel to the hip
• Extend at the knee
• Sweep the foot back underneath
• Hold each position for a beat

Adds the hop, still in place. The hop is a rhythm, not a rest — it keeps the ankle stiff between reps.

• Hop off the ball of the foot, ankle stays stiff
• Same pull height as the stationary version
• Do not let the hop become a bounce to recover on
• Hips stay level through the hop

The walkout. First time the drill travels — most athletes lose the position the moment they have to go somewhere.

• Cover ground with the push, not by reaching the foot out
• Foot still lands under the hip
• Walk tall, no leaning into the direction of travel
• Same rhythm as in place, just moving

Single leg hop and push travelling forward. Hop plus travel on one leg at a time.

• Push the ground back, do not pull yourself forward
• Ankle stays stiff on every contact
• Same leg the whole way down, then switch
• Hips do not rotate to help the leg through

Single leg skip. The sweep back under the body is what carries into sprinting — a skip without it teaches nothing.

• Extend at the knee, then sweep the foot back underneath
• The skip fits around the leg action, not the other way round
• Arms drive opposite the working leg
• Ground contact stays short

Everything in the family, in one continuous rep.

• Pull, hop, extend, step — no pause
• Ground contact stays short
• Hips square throughout
• Rhythm before speed

Alternating skip. Both legs cycling, which is the closest this family gets to actual sprinting.

• One pulls while the other pushes, no pause between
• Hips square — they will want to rotate
• Same range as the single-leg version; it usually shrinks
• Rhythm before speed