Heal to hamstring run. Here we want to focus on recovery of the foot where it puts the leg in a power position. We do not want the heel to come back so the knee stays pointed down. We want the knee to come up in front of the body so that we have a power position that puts force back in to the ground. Our arm swing needs to be elbow back, hips and chest tall so we have good posture as we step in each square. One foot in each square as we travel through the ladder.