Wall Top Speed Drill (recovery)

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. Make sure you are familiar with the slow variation before moving to this one. *With your outside leg, quickly drive 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, driving your leg up from this hip extended position on these subsequent reps. This variation works on taking the shortest path up to the A March position. *Repeat on the other side