Athletes will move smoothly between running on toe stops and skating on flat wheels while moving forward, backward, and laterally, and while also shifting between those different directions

• Athletes will begin by switching between rolling on all wheels to running on toe stops on a whistle. **Speed should remain the same while shifting between the two, so the toe stop run is likely slower than expected. -Perform this while facing and moving ---forward ---backward ---with chest facing the inside (toe stops will be a lateral shuffle, flat rolling will be either a side surf or sticky skates with proper chest/shoulder facing) --- with chest facing the outside (toe stops will be a lateral shuffle, flat rolling will be either a side surf or sticky skates with proper chest/shoulder facing)
• Next, athletes will perform the switch between toe stop running and rolling on the whistle with the addition of the coach shouting a direction (Forward, Backward, In, Out). The athletes will follow the whistle directions while moving in the appropriate fashion. If a direction change is indicated while toe stop running, the athlete should adopt the new body facing and maintain the toe stop run until the next whistle, etc. (**This is the hardest of the three parts of this drill. It will feel chaotic.)
• Finally, the athletes will perform switches between toe stop running and rolling on all wheels as well as direction changes of their own volition without whistles or directions from the coach. This should feel and look smoother since the athletes will be anticipating the switches and changes they are making.

**Notes: -When transitioning to a toe stop run, think about reaching the first step out in ahead of you in the direction of travel to help account for your current momentum (having the first step fall underneath your present position lends to the feeling of scrambling to catch yourself because your momentum is ahead of your feet).

Via Lady Trample

Athletes will be more comfortable in switching between toe stops and rolling as well as with performing those actions while facing any direction on the track.