The Play: Cycling
The Purpose: To focus on stepping over the ankle, calf and knee, in order get the right amount of knee lift and apply the correct amount of force into the ground.
Pre-Snap Read: Stand up nice and tall, with you hands over your hips.
Performance: Once you are in the starting position, propel yourself forward by having your feet move up down quickly, lifting them just above the ankle while moving forward…just like if you were riding a unicycle. When moving forward, you want to make sure that you are landing and absorbing contact with the ground, using your whole foot. Your arm action should be short as well since you are taking short strides. Once you get comfortable with this, you can progress to cycling over the calf and the knee. Both of these progressions are just like the one above, only you are lifting your feet above the calf and knee, respectively.
Post Drill Analysis: Was your whole foot hitting the ground on contact? Were you taking short strides?