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• Begin on stomach with arms planted on the ground at armpits. Push up into a run to begin the exercise, decelerating and transitioning from a forward into a backward direction (and vice versa)��based on cues from coach (visual or auditory)
• Soft bend at hips and knees
• Knees��stacked over ankle when decelerating and accelerating
• Trunk angle similar to shin angle
• Arms move forward with opposing leg; movement is initiated from the shoulder
• Elbows flexed at 90-degrees

• Knee caving in on change of direction
  • Cue “Knee over pinky toe”
• Lazy arms
  • Cue “Swing from the shoulder”
  • Cue “Drive elbows back”
• Arm and knee from same side moving together
  • Cue “Opposite arm and knee”

• Incorporates a change of direction movement (forwards/backwards), practicing safe decelerations
• Reaction drill that challenges athletes to quickly respond to external cues, similar to demands in a game
• Trains proper running mechanics
• Practices quick, responsive head motion