Run and Hop

How to perform it

Step-by-step instructions

1. 01Begin running in place with a tall posture and relaxed arm action.
2. 02After several running steps, load both ankles and knees with a shallow dip.
3. 03Perform one controlled two-foot hop while keeping the trunk stacked.
4. 04Land softly on both feet and immediately re-establish the running rhythm.
5. 05Repeat at the assigned cadence without allowing the hops to become uncontrolled jumps.