Lean forward slightly with staggered stance. Bend arms to sides.
Jog while pulling heels up high towards glutes. Keep body upright with head up, arms to sides, and hands relaxed. Continue until specific distance is covered or desired number of kicks have been completed.
This drill can be used as either Dynamic Stretch and Warm-up or running drill. For more of a dynamic stretch for quadriceps, pull heels back with thighs more perpendicular. This Dynamic Stretch can performed before athletic event or sports training session. As running drill, pull heels up with knees pointing forward. Performed as running drill, it can increases hamstring awareness and stride efficiency. It can also be used as speed drill when performed quickly.