The following exercise helps to increase your ease and quickness of movement. It copies complex movements.
Note: Always waarm up before and cool down after exercising. Stop any exercise that causes pain.
Sprint forward 10 to 15 feet. Stop. Feel your muscles absorb the shock.
Sprint backward the same distance. Stop.
Go forward again.
Continue for 2 to 3 minutes.
Gradually increase your distance, speed, and total exercise time.