This is an exercise to practice running in a straight line from a standing start


  • Mark out channels using caps or domes
  • Place one foot and the opposite arm forward; the arms should be bent at the elbows with the head up looking forward
  • Sprint over a small distance concentrating on technique

Key Points

  • Ensure the players have enough room to perform the exercise safely
  • Run on the balls of your feet keeping your head up and your back straight
  • Synchronise arm and leg movement, i.e, lift the right knee and left arm simultaneously and vice versa


  • An inventory of equipment to support ABC exercises is available in the Resources section