Stand with left front slightly in front of other foot. Lean forward and place left arm back and right arm forward.
Lift right knee high and step forward while swinging left arm up and right arm back. Propel body upward and forward by extending left leg. Lower right leg while beginning to raise left knee while pulling left arm back and right arm forward. Land on extended right leg. Continue movement on opposite side, alternating quickly between sides.
Land and push off on forefeet.
Pump more slowly without lifting legs as high when beginning.
Pump more quickly and lift knees high, bringing lifted ankle up and over base knee.