Same frequency, alternating feet. The pattern the sprint stride is built on.

• One foot down as the other comes up
• Ball of the foot only
• Hips tall, no sitting back
• Count it out loud until it is automatic

Same pattern, faster. Frequency is the only variable that changes.

• Same foot position, quicker turnover
• Do not let the feet drift wider as it speeds up
• Arms keep time
• Short sets — quality drops fast

First travel. Most athletes lengthen the step to move, which is the fault to catch.

• Lean to travel, do not reach
• Contacts stay under the hip
• Frequency does not drop as you move
• Small distance, high quality

Three contacts then move. Teaches rhythm in a repeating count rather than a blur.

• Three quick, then travel
• Same foot leads each set
• Do not lengthen the step to move
• Arms keep the count

Same frequency sideways. Adds a hip demand the forward version does not have.

• Ball of the foot only, same as stationary
• Feet do not cross
• Hips stay square to the front
• Equal both directions

One leg working while travelling. Exposes the weaker side immediately.

• Working leg in and out, stance leg quiet
• Ball of the foot, ankle stiff
• Hips square through the travel
• Even sets both legs

The point of the whole block: turn frequency into speed.

• Lean out of the taps, let the fall start the sprint
• First step is under you, not out in front
• Do not stand up to transition
• The taps should feel like a release

Hand down, lower angle, more force to overcome. The most demanding start we teach.

• Hips slightly above the shoulders
• Front hand light, not loaded
• Drive out, do not stand up
• Same low first steps as the 2 point

Getting out of a stance. Everything above is worthless if the first step is wrong.

• Weight forward over the front foot
• First step lands under you, not out in front
• Push the ground back, do not reach
• Stay low for the first three steps