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Exercise overview
Training details
Full BodyQuadricepsChestCore
Equipment
Bodyweight
Sets × time
4 × 20 sec
Rest
40 sec
How to perform it
Step-by-step instructions
- 01Begin in an athletic stance and perform quick, short foot contacts in place or in the assigned direction.
- 02On the coach's signal, bend quickly and place your hands on the floor before extending the legs behind you.
- 03Lower the chest and hips to the ground only if the drill standard requires full contact.
- 04Push up, bring the feet beneath the body, and return to the athletic stance as quickly as control allows.
- 05Resume the fast-feet pattern immediately and keep each descent and recovery balanced rather than diving blindly.
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