• Stand in front of three-inch step
• Step up with left foot, then right; step down with left foot then right
• Repeat pattern as quickly as possible for specified time; maintain proper running form with arms
• Rest and repeat with right foot leading

Variations: Perform drill laterally and diagonally
Advanced: Use six-inch step
Sets/Duration/Rest: 5x10 seconds/rest for 30 seconds
Benefits: Preps your neuromuscular system for making quick moves and works your fast twitch muscles. The lateral variation is great for getting out of the box.