1 - 2 rounds each

One third of all exercises should be carried out in forward, backward and sideways movements.

- Ankle run: Running with a slight forward movement, without knee lifts, but with a quick sequence of steps and an emphasis on rolling the foot.

- Skipping: running with easy forward movement, quick stride and minimal knee lift.

- Knee lift: Run with low forward movement, high cadence and significant knee lift so that the thigh is level.

- Heels with hip flexion: running with slight forward movement, fast stride, medium knee lift and heels that touch the buttocks.

- Side steps: Sideways running with a high stride rate, with one foot always moving forward and the other being pulled back.

- Cross steps: walking sideways with your feet crossed in front and/or back.

- Flat hopping run: Hopser run with short flight phase and high swing bone.

- Double steps in variants: Bouncing with alternating single-footed and two-footed ground contact, in which the swing leg is lifted up to the horizontal position in the single-footed phase.

- Interchangeable bouncer: Two-legged jump from the ankles with rapid and high lifting of the flybone during the flight phase.

- Backward running in variants: backwards in hopping, with a high knee or high heel guide, etc.

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Double steps variation: medium to high knee lift, high knee with kick out, knee to chest, extended swing leg, knee to side, etc.

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