Equipment Four to six flights of stairs. Do your usual regimen of stretching and flexibility exercises, spending extra time on ankles, Achilles and lower leg muscles. Runners line up at the bottom of the stairs. Meanwhile, runners maintain quick arm action and squared shoulders.
Hands are shoulder-width apart.
For safety's sake, athletes should grab the railing at each landing to make the turn and then resume the drill. When everyone has reached the top, the group walks back down for recovery. Runners must maintain proper head and arm position. There is now an emphasis on knee lift, requiring abdominal strength and hamstring flexibility which athletes should work on daily during the winter months. In the next phase of the drill, incorporate push-ups.