The participants jog a few easy laps in the hall/outdoors (1 person column, distance approx. 1 metre). The sports instructor demonstrates various exercises at the front, which the participants integrate into their running. Here is a possible selection of exercises:
- Arm left/right circling forwards/backwards; Circle arms offset/parallel forwards/backwards, swing arms at chest height from one side to the other
- Integrate kicks into running (straight, sideways hook, upwards hook - also combo)
- Knee lift / heel lift (every few steps, on every step)
- Lateral running, where the feet do not cross and never touch (side straddle run) - also integrate kicks
- Crossover run - turn leg in (back) and turn leg out (front) as a single exercise or in combination
- Hop run (swing arm on the opposite side of the bent knee in high hold)
- Footwork: Block, foot kick, knee kick (every few steps, on every step - also combo)
- Tiptoe stand on one leg, lunge, place hand on the floor, turn upper body in/out with the free arm - then switch sides / perform exercise identically with the other hand supporting the upper body
- Shift in forearm support / in push-up position (integrate rotations around the body axis)
