To perform this drill, start to chop your feet as fast as possible at the call of "quick." Then, at the call of "rise" raise your arms straight out in front of yourself. Lastly, on the call of "go!" sprint for 25 to 30 meters. The key to this drill is to avoid taking a false step at the call of "go!" In other words, make sure your first step into the sprint is forward, and not back. Don't worry, chances are you will take a false step the first few times you try the drill. Perform five repetitions of this drill. Use your walk back to the starting line as your recovery time in between reps.