Wheel Run

Setup

1. 01Stand tall on a flat, grippy surface with feet hip width apart.
2. 02Rise onto the balls of the feet with a light, springy stance.
3. 03Set the arms at roughly 90 degrees at the elbows, ready to pump.
4. 04Brace the trunk lightly and fix your eyes forward.

Execution

1. 01Drive one knee up to hip height while staying tall on the support leg.
2. 02Cycle the raised leg forward, down, and back under the hips in a circular wheel-like path.
3. 03Strike the ground on the ball of the foot directly under the body.
4. 04Alternate legs rapidly while pumping the arms in opposition.
5. 05Continue for the planned time or rep count, keeping the cycle smooth and round.

Checkpoints

• -Knees reach hip height on each cycle.
• -Foot contacts land under the hips, not out in front.
• -Torso stays tall with no backward lean as cadence rises.
• -Ground contacts stay quick and quiet on the balls of the feet.

Common mistakes

• -Kicking the heels backward instead of cycling the leg forward and around.
• -Leaning back and letting the hips drift in front of the shoulders.
• -Landing flat-footed and losing the elastic rebound.
• -Letting the arms cross the midline instead of driving straight forward and back.