Turn to Sprint Position Get‑Up — 

Step 1 — Protect Yourself From the ground, bring your hands up to guard your face. Keep your chin tucked and stay aware of your surroundings.

Step 2 — Turn to Your Side Roll onto one hip and shoulder. This removes you from a flat, vulnerable position and prepares you to move.

Step 3 — Bring One Knee Forward Slide the top leg forward so your knee comes underneath your body. This forms the base of your sprint position.

Step 4 — Post With Your Hand Place your rear hand on the floor behind you for support. Your front hand stays up to protect and manage distance.

Step 5 — Lift Your Hips Raise your hips off the ground using your posted hand and planted foot. This gives you space to transition into a strong standing position.

Step 6 — Drive Up Into Sprint Position Push off the ground and rise into a low, forward‑leaning stance. Your front leg is ready to move, and your rear leg is loaded for power.

Step 7 — Sprint Away or Create Distance Explode forward into a sprint if escape is needed, or move back/sideways to create safe distance depending on the scenario.

Step 8 — Scan Once upright and moving, look around your environment. Check for safety, exits, or additional threats.