Curated Action

Marches on the Spot with 2s Hold

Track & Field / Sprinting

Marches on the Spot with 2s Hold is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration14 sec

Training Details

0:00 / 0:14
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Original video

Marches on the Spot with 2s Hold

Rhythmic marching drill on the spot explicitly prescribed for 20 total reps (10 per side) with a 2-second pause at the peak of each march. Sets and rest periods are not specified.

Key points

  • Punch the foot straight down underneath the hip rather than reaching or casting forward
  • Pause and freeze like a statue for 2 seconds on each single-leg contact
  • Keep the lifted ankle cocked with the toe pulled toward the shin to remain stiff and springy
  • Resist lateral rocking or swaying by bracing the core throughout

Common mistakes

Reaching or casting the foot forward away from the hip, or swaying the torso from side to side.

Sets: 1Reps: 20 repsRest: 1 minEst. duration: 14 sec
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