A form exercise that improves coordination and agility, as well as stretches and strengthens muscles in the hips, groin, and abdomen
- Start moving sideways by crossing one foot over the other.
- Then, return to a neutral standing position by stepping out with the hind foot.
- Next, cross the foot behind and then again return to a neutral standing position.
- Repeat this sequence in one direction.
- Then do Cariocas in the opposite direction, now crossing over with the other foot.
- Start slowly and after mastering the footwork pick it up to a brisk pace while maintaining good form.
- When crossing one leg in front of the other, lift the knee up and over to get a better stretch of the outer hip muscles.
- Stay on the balls of the feet throughout the exercise.
- Maintain upright posture.
- Stretch the arms out roughly parallel to the ground and hold them still or swing them in a controlled, fluid, side-to-side motion in opposition to the movement of the legs.
Duration / Reps:
- Beginners: 3-5 reps over 20-30 meters in each direction
- Build to: 5 reps over 50 meters in each direction
- Before or after the main workout
- Or as part of a series of form drills repeated several times as the main workout
You Need: A straightaway
- Stretches and strengthens muscles in the hips, groin, and abdomen, which stabilize the leg and hip joints, and enables an extensive range of motion for the running stride
- Improves coordination and agility for smoother, more efficient running and injury prevention