Wall Top Speed Drill (slow)

Set up next to a wall, fence, bleachers, or other balance support. Keep your shoulders stacked over your hips and core engaged throughout this exercise. Your hips will roll and raise gently through the movement; be mindful of getting into a big arch or tuck through your lumbar spine or hiking or dropping your free hip rather than supporting it with your muscles. *With your outside leg, slowly draw your knee up into the A March position, with thigh close to parallel to the ground if your hip mobility and core control allows and toe flexed up toward your shin *Slowly place your foot down next to your other one *Slide the same outside leg back by extending through the hip, lifting the heel so your foot is slightly flexed away from you *Repeat, drawing your leg up from this hip extended position on these subsequent reps *Repeat on the other side