Moving Claw Series

Technique

How to perform Moving Claw Series

1. Begin moving forward at a controlled running-drill pace.
2. During leg recovery, bring the toes toward the shin and bend the knee so the heel travels toward the buttock.
3. Bring the recovering knee forward, then allow the lower leg to cycle down toward the next ground contact without holding it rigid.
4. Continue the same recovery and contact sequence on the opposite side as you travel forward.
5. Coordinate the legs with quick reciprocal arm swings, keeping the movement rhythmic rather than turning it into a maximal sprint.
6. Complete the planned short pass, then walk back and reset.

Programming relevance

Muscles involved