This movement occurs in a lateral direction. Step out with the leading leg while alternating a step behind and step in front of the body with the trailing leg as distance is covered. The movement should be performed at least twice facing the same direction so that each leg leads through the motion.

A-skips are essentially a regular skip with form enhancements to promote proper body mechanics in running form. In the upper body, the torso is maintained in an erect position while the arms are swung deliberately tight to the sides with a 90* bend. Hands are swung through a range of motion that permits the hands to align with the cheekbones of the face in front of the torso and the gluteals behind the torso. This is sometimes referred to as “cheek to cheek” arm form in sprinting. In the lower body; the forward knee is deliberately brought high to waist level and the toes are cocked up by dorsi-flexion (toes facing ground, heel is up) of the ankle. Make sure that the opposite arm and leg are propelled forward simultaneously just like during a sprint. Movement occurs in the sagittal plane.

This lunge is performed in a frontal and diagonal direction that imitates a return volley. For this reason, a wide stance is taken where the trailing leg is left only slightly bent at the bottom of the lunge. The arms should be extended forward to imitate the swinging action of a tennis racket or a medicine ball can be utilized.

Place the hands behind the head. Perform a forward lunge by taking a big step out and dropping the back knee to the floor in a controlled manner. While dropping into the lunge position twist the opposite elbow to the side of the forward knee. Place weight on the forward leg to stand up and progress into the next lunge. During the lunge maintain an erect torso and make sure to not allow the forward knee to surpass the forward toe. Movement occurs in the sagittal and transverse planes.

Perform the deepest squat with proper form attainable, and place the hands behind the head while maintaining the squat. ‘Waddle’ forward while maintaining this body positioning. Movement occurs primarily in the sagittal plane.