Back and Forth Step

Setup

1. 01Stand tall with feet hip-width apart on a flat surface.
2. 02Pick a spot roughly one small step in front of you.
3. 03Keep knees soft and weight on the mid-foot.
4. 04Let the arms swing naturally in opposition to the legs.

Execution

1. 01Step forward with one foot, then bring the other foot up beside it.
2. 02Step backward to the start position one foot at a time.
3. 03Keep a light, springy rhythm as you alternate the lead foot.
4. 04Continue for the target time, gradually raising the tempo.

Checkpoints

• -Steps stay quick and light rather than heavy stomps.
• -The torso stays upright with eyes forward.
• -The lead foot alternates so both sides work evenly.
• -Breathing stays easy and rhythmic.

Common mistakes

• -Leaning forward from the waist instead of staying tall.
• -Always leading with the same foot.
• -Taking steps so big the rhythm breaks down.
• -Landing flat-footed and losing the springy tempo.