Mix Up Your Warm-Up Spice up your session with these three simple Footwork Stations to build speed, balance and coordination. 1. One Foot Over, Two Feet Back – rhythm and control 2. V Runs – turn hips and shoulders 3. Defence Fast Feet – body angle and quick reactions Groups of three Change every 20 seconds Build from 50% → 70% → 100% effort Add active stretches Add proprioception as you progress the through increased intensities. Watch the full video and coaching breakdown now on the NETFIT App