Tight Rope

A two-part form exercise that improves balance and joint stability, and develops power in the hamstrings and hip extensors

Tags: middle school, form



Part 1:

  1. Walk on a line representing a tight rope, placing one foot in front of the other, balancing with the arms as needed.
  2. Start with relatively small steps and gradually increase the stride length.

Part 2 – Goose Steps:

  1. Lengthen the stride and take bigger and faster goose steps across the tight rope.
  2. Keep the legs straight with the knees locked. Lift the legs in front of the body and pull them back down quickly and forcefully so that as the feet land they immediately pop off the ground.

Performance Points:


  • Look straight ahead, not down at the ground.
  • Stand tall.

Goose Steps:

  • Stay on the balls of the feet.
  • Push off the ground rapidly and powerfully to move with a quick springy leg action.
  • Keep the legs straight and move them only in front of, not behind, the body.
  • Keep the elbows bent at about 90 degrees and swing the arms in opposition to the legs without crossing the midline of the body.
  • Swing the arms from the shoulders, not the elbows.

Training Specifics:

Duration / Reps:

  • Beginners: 2-3 repetitions on a 10-20 meter straightaway
  • Build to: 3-5 repetitions on a 30 meter straightaway

When: Before or after the main workout; or during a series of form drills repeated several times as the main workout

You Need: A straightaway and line for your tight rope


  • Develops balance and joint stability, which helps prevent counterproductive and inefficient movements and injuries
  • Develops power in the hamstrings and hip extensors, which enables more forceful push-offs for faster running

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