Zig-zag running

Category: Agility

Level: 1

Perform over ~20 meters

Carla van den Berg

  • Pause on outside leg for 1-2 seconds at direction change before pushing off into opposite direction
  • Soft bend at hips and knees
  • Knees stacked over ankle
  • Trunk angle similar to shin angle
  • Arms move forward with opposing leg; movement is initiated from the shoulder
  • Elbows flexed at 90-degrees
  • Knee caving in on change of direction
    • Cue “Knee over pinky toe”
  • Lazy arms
    • Cue “Swing from the shoulder”
    • Cue “Drive elbows back”
  • Arm and knee from same side moving together
    • Cue “Opposite arm and knee”
  • Increases heart and breathing rates
  • Isolates deceleration and change of direction movement to practice knee control