Okay, this next speed drill is called the B-march. What you want to think about doing is driving it up through the heel, knee up; drive it up through the heel nice and strong. We are still working running mechanics here. Good, okay now take it back.

Again remember, knee up, drive through the heel, knee up, drive through the heel. Okay, are you ready? Let us give it a try. Drive it up with the knee through the heel, push through the heel. Good. Drive it up. Looking good, think about that posture. Try not to drop to the posture, good. Nice, Cassandra. Posture, Katie. Good. Drive it up through the heel, good. Push right through. Knee up through the heel, knee up through the heel. Good, Andrea. Watch your posture, though. Keep it nice and strong. Drive it up and watch your arms, Dylan. Keep them going in a running motion, right? Drive it up, drive it up, really drive it up. Great! Nice! Keep going. That is it.

These six speed movement drills are great to use for warm up. For each one of these moves, each arm should move as one piece, with the elbow bend at 90 degrees. Keep your shoulders relaxed and think about having a really good posture.