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A form exercise that improves coordination and agility, as well as stretches and strengthens muscles in the hips, groin, and abdomen

Tags: high school, form



  1. Start moving sideways by crossing one foot over the other.
  2. Then, return to a neutral standing position by stepping out with the hind foot.
  3. Next, cross the foot behind and then again return to a neutral standing position.
  4. Repeat this sequence in one direction.
  5. Then do Cariocas in the opposite direction, now crossing over with the other foot.

Performance Points:

  • Start slowly and after mastering the footwork pick it up to a brisk pace while maintaining good form.
  • When crossing one leg in front of the other, lift the knee up and over to get a better stretch of the outer hip muscles.
  • Stay on the balls of the feet throughout the exercise.
  • Maintain upright posture.
  • Stretch the arms out roughly parallel to the ground and hold them still or swing them in a controlled, fluid, side-to-side motion in opposition to the movement of the legs.

Training Specifics:

Duration / Reps:

  • Beginners: 3-5 reps over 20-30 meters in each direction
  • Build to: 5 reps over 50 meters in each direction


  • Before or after the main workout
  • Or as part of a series of form drills repeated several times as the main workout

You Need: A straightaway


  • Stretches and strengthens muscles in the hips, groin, and abdomen, which stabilize the leg and hip joints, and enables an extensive range of motion for the running stride
  • Improves coordination and agility for smoother, more efficient running and injury prevention

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Form 101 is a five segment series explaining the fundamentals of good running form. This segment covers the importance of teaching good form and six guidelines for approaching form training.

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Form 101: Leg Movements

This segment focuses on elements of the leg movement that lengthen the running stride and increase turnover for faster running, and that promote comfortable, injury-free running.

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High Skips

A form exercise that develops powerful push-offs and greater knee lift; trains the body to use the elastic energy stored in the muscles and tendons; and develops strength, power, and endurance of the quads, hamstrings, and glutes

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