Distance: Run for 30 yards, really focusing on exaggerating the movement. Once you have gone 30 yards, repeat coming back.
Movement: Running butt kicks continue to work on foot turnover with a focus on heel recovery. Run normal at about 75-80% of your sprint speed, and as your heel comes up and around, try and kick your butt. This fires the hamstrings and forces your legs to turn over quicker, which in turn will increase your stride frequency and cover more ground.
