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IntermediateCardioTier T3

Aim: a smooth knee lift, leg reach and quick foot placement. Good for: Warm-up before running; Home cardio on grass or flat ground; Leg coordination practice.

Targets: Hip
Warm-upRunnersCoordination

When to use

This is for people who want a lively warm-up or light running drill. Use it early in a session, once your legs feel warm. The goal is a smooth knee lift, leg reach and quick foot placement.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

30 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Perform 10 metres of each Part 1 mobility movement (unless otherwise indicated) before jogging through to the next station.
  • The mirrored right-leg cycle (the same knee-drive, leg-extension and rapid downward paw-back plant, performed on the right leg after switching, 'before switching to your other leg') is performed the same way as the left-leg cycle.
  1. A man travelling forward on grass with his left knee driven up to hip height and his right heel lifted.

    Step 1 of 4

    Skip forward and drive your left knee up to hip height. Push off the ball of your right foot.

  2. The same man with his left leg extended out in front of him, the knee nearly straight and the foot clear of the grass.

    Step 2 of 4

    Reach your left leg out in front. Straighten the knee, with the foot off the ground.

  3. The same man with his left foot just striking the grass beneath his hips, knee bent, right foot trailing clear of the ground.

    Step 3 of 4

    Pull your left leg back down fast. Land your foot on the ground under your hips.

  4. A man travelling forward on grass with his left knee driven up to hip height and his right heel lifted.

    Step 4 of 4

    Skip forward again and lift your left knee. Switch to the right leg on the next round.

Breathing

  • Breathe naturally throughout.

Form Cues

  • Stay tall through the chest
  • Land under your hips, not out in front
  • Keep the arms swinging gently
  • Start at walking pace

Common Mistakes to Avoid

  • Leaning back as the leg reaches
  • Landing heavily on the heel
  • Going fast before the pattern feels easy
  • Skipping on a slippery surface

Safety Information

This drill has some impact. Use flat ground with room to travel and stop. Learn it at walking pace first, then add speed.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.