Verticals

Purpose: This exercise helps to develop proper
running form.
Starting Position: Staggered stance.
Movement: Bring the hips quickly to 90–degrees of bend
without raising the knees above waist level.
Ground contact should be primarily with the balls
of the feet. When the left leg is forward, the right
arm swings forward and the left arm swings to
the rear. When the right leg is forward, the left
arm swings forward and the right arm swings to
the rear.

Check Points:
❑ Arm swing is strong and smooth with the forward arm at 90–degrees
and the rearward arm relatively straight.
❑ Arm swing is from front to rear, not side to side, with the upper part
of the forward arm reaching parallel to the ground as it swings to
the front.
❑ Keep a tall stance with a stable, upright trunk. The back remains
perpendicular to the ground. There should not be any back swing
of the legs.