Raise your ankle straight up under your hip, using the hamstrings
Keep your support time short
Your support is always on the balls of your feet
Do not touch the ground with your heels
Avoid shifting weight over your toes: raise your ankle when the weight is on the ball of your foot
Keep your ankle fixed at the same angle
Keep knees bent at all times
Feet remain behind the vertical line going through your knees
Keep stride length short
Keep knees and thighs down, close together, and relaxed
Always focus on pulling the foot from the ground, not on landing
Do not point or land on the toes
Gravity, not muscle action, controls the landing of the legs
Keep shoulder, hip and ankle in vertical alignment
Arm movement is for balance, not for force production
  1. Raise your ankle straight up under your hip, using the hamstrings
  2. Keep your support time short
  3. Your support is always on the balls of your feet
  4. Do not touch the ground with your heels
  5. Avoid shifting weight over your toes: raise your ankle when the weight is on the ball of your foot
  6. Keep your ankle fixed at the same angle
  7. Keep knees bent at all times
  8. Feet remain behind the vertical line going through your knees
  9. Keep stride length short
  10. Keep knees and thighs down, close together, and relaxed
  11. Always focus on pulling the foot from the ground, not on landing
  12. Do not point or land on the toes
  13. Gravity, not muscle action, controls the landing of the legs
  14. Keep shoulder, hip and ankle in vertical alignment
  15. Arm movement is for balance, not for force production