Moving Claw Series

Moving Claw Series is a speed technique - rear-leg recovery and active foot strike exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Gastrocnemius, Soleus, Quadriceps
Exercise type: Speed technique - rear-leg recovery and active foot strike

Exercise technique

Lane
Choose a short, straight space to move through.
Posture
Keep your chest upright and bend your elbows into a running position.
Rear recovery
As your hip extends, bend your knee and bring your heel toward your buttock.
Forward recovery
Bring your knee forward to prepare your leg for the next contact.
Active strike
Direct your foot down and back beneath your torso to contact the ground.
Arms
Drive your opposite arms forward and back in a quick one-two rhythm.
Progression
Continue the same recovery-and-strike cycle with short steps, then slow down to finish.

Key technique points

Recover your heel toward your buttock.
Strike the ground beneath your torso.
Generate the knee drive from your hip.
Coordinate your opposite arm and leg.
Do not reach the foot forward and brake.
Limit your speed to what your technique allows.

Common mistakes

Only kicking the heel back

Do not skip the forward knee recovery and active foot-strike phases.

Throwing the leg forward

Do not land your foot far ahead of your torso and create braking.

Leaning back from the waist

Do not push your pelvis forward to bring your heel toward your buttock.

Losing arm rhythm

Do not perform the lower-body cycle with rigid, motionless arms.

Striking the ground hard

Do not turn active contact into an uncontrolled impact.

Excessive flight time

Do not replace the quick cycle with high bounces.

Frequently asked questions