# March in Place

A rhythmic warm-up staple — drive one knee up while the opposite arm swings
through, then switch, marching on the spot. It wakes the hip flexors, primes
the calves and ankles, and lifts the heart rate before the real work.

- **Category:** Mobility / warm-up
- **Type:** Dynamic warm-up
- **Targets:** Hip flexors, calves, coordination
- **Prescription:** 30–60 seconds at a steady, controlled cadence
- **Defaults:** 2 × 30 s

## Setup

Stand tall with feet hip-width, arms relaxed at your sides, eyes forward.

## Execution

1. Drive one knee up toward hip height, staying tall through the spine.
2. Swing the opposite arm forward as the knee rises — natural, like walking.
3. Plant that foot and lift the other knee, letting the arms switch.
4. Keep alternating in an even, unhurried rhythm.

## Cues

- Stand tall — no hunching or leaning back to swing the knee up.
- Opposite arm to opposite knee, the same coordination as walking.
- Land softly through the whole foot, not with a hard heel strike.

## Common Mistakes

- Shuffling low, barely lifting the knees.
- Rushing into a stiff, bouncy jog instead of a controlled march.
- Same-side arm and knee moving together, which kills the rhythm.

## Progression

Lift the knees higher, quicken the cadence, or add a light arm reach overhead
to turn it into a fuller-body warm-up.
