Carioca Quick Step

Execution

1. Start traveling to one side, crossing your trailing foot in front of the lead leg.
2. Next, cross that same foot behind your back, alternating crossing in front and behind continuously.
3. Rotate your hips slightly with each crossing step, but keep your shoulders facing roughly the direction of travel.
4. Keep the steps light and quick, swinging your arms naturally for balance.
5. Travel the full planned distance, then turn around and repeat in the other direction.
6. One set is 2 passes each way over 10-15 meters, about 30-45 seconds of continuous movement; this is a warm-up drill, so stop when the feet start tangling rather than finishing a count.

Quick cues

• Steps light and quick, not heavy.
• Shoulders face the direction of travel.
• Cross in front, then behind, continuously.
• Arms swing naturally for balance.

Common faults

• Fault: Stepping heavy and slow, losing the drill's quickness

  Fix: Shorten the steps and focus on foot speed rather than a long stride.

• Fault: Rotating both the shoulders and hips fully with each crossing step

  Fix: Keep the shoulders facing the direction of travel and let only the hips rotate slightly with the legs.

• Fault: Looking down at the feet instead of ahead

  Fix: Keep the head up and eyes on the direction of travel, letting the feet find their own placement.

• Fault: Only practicing one direction and skipping the other

  Fix: Always do an equal number of reps in both directions.