1 - Set up on a flat, open sprinting surface with enough space to accelerate safely.
2 - Begin in a kneeling position with one knee on the ground and the opposite foot planted in front of you, toes pointing forward.
3 - Lean your torso slightly forward, brace your core, and position your arms in a sprint-ready posture with the opposite arm forward to your lead leg.
4 - Drive forcefully through the front foot while pushing off the back knee to explode forward.
5 - Pump your arms aggressively and take short, powerful acceleration steps as you rise into a sprint.
6 - Sprint for the prescribed distance or time, maintaining a forward lean during the first few steps.
7 - Slow down under control, walk back to the start, and repeat for the desired number of repetitions.
