Bend down into a sprint start position.
With feet hip width apart, place one foot behind the starting line and the other foot staggered behind with the rear knee adjacent to the front ankle.
Place your stronger leg, usually the leg you jump off with, in front.
Hips should be raised to a position slightly higher than the shoulders and there should be an angle of 90 degrees at the front knee and an angle of 120 degrees on the rear knee.
Hands should be slightly wider than shoulder-width with arms straight but not locked at the elbow.
The fingers on each hand should form a bridge, with the thumbs pointing toward one another.
The head and neck should be in line with the spine.
Drive through your feet and quickly extend the hip and knee of your forward leg, exploding forward.
Sprint 2-5 steps before returning to starting position.
