{"version":"1.0","provider_name":"CoachUp Nation","provider_url":"https:\/\/www.coachup.com\/nation","author_name":"CoachUp","author_url":"https:\/\/www.coachup.com\/nation\/articles\/author\/coachup","title":"Quick Feet | CoachUp Cross Country Training - CoachUp Nation","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"HGvIasuEZP\"><a href=\"https:\/\/www.coachup.com\/nation\/articles\/quick-feet-cross-country-training\">Quick Feet | CoachUp Cross Country Training<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/www.coachup.com\/nation\/articles\/quick-feet-cross-country-training\/embed#?secret=HGvIasuEZP\" width=\"600\" height=\"338\" title=\"&#8220;Quick Feet | CoachUp Cross Country Training&#8221; &#8212; CoachUp Nation\" data-secret=\"HGvIasuEZP\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script>\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";l.querySelector&&d.addEventListener&&\"undefined\"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),o=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),c=new RegExp(\"^https?:$\",\"i\"),i=0;i<o.length;i++)o[i].style.display=\"none\";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute(\"style\"),\"height\"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):\"link\"===t.message&&(r=new URL(s.getAttribute(\"src\")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",function(){for(var e,t,s=l.querySelectorAll(\"iframe.wp-embedded-content\"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute(\"data-secret\"))||(t=Math.random().toString(36).substring(2,12),e.src+=\"#?secret=\"+t,e.setAttribute(\"data-secret\",t)),e.contentWindow.postMessage({message:\"ready\",secret:t},\"*\")},!1)))}(window,document);\n\/\/# sourceURL=https:\/\/www.coachup.com\/nation\/wp-includes\/js\/wp-embed.min.js\n<\/script>\n","thumbnail_url":"https:\/\/www.coachup.com\/nation\/wp-content\/uploads\/2016\/08\/105-ladder-drill-stadium.jpg","thumbnail_width":1024,"thumbnail_height":683,"description":"Coach Pat O&#8217;Connor performs quick feet drills in order to show the relevance between footwork and cross country training. Pat O\u2019Connor: Hi, I\u2019m coach Pat O\u2019Connor here with CoachUp. Another important form drill or efficiency drill is quick feet. You don\u2019t want your foot to have contact with the ground for more than one second. [&hellip;]"}