You have to turn into a run when an offensive player beats you.
Start in the corner of the court or in a grassy area.
Go two steps back then glide about 2 meters then go into a run.
Do not rise up when running.Stay low to the floor.
Take three running steps and then return to a glide.
Cover a total distance of about 25 meters.
Do a total of four in both directions.
Keep body low.
Feet come together but do not cross on glide.
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