Demo & instructions
Fast Feet
Also known as: Quick Feet, Football Feet, Foot Fire
Instructions
Tiny, rapid steps on the spot from a low athletic stance, feet barely leaving the floor. Short bursts spike the heart rate and sharpen foot speed without heavy landings.
- Movement
- Locomotion
- Type
- Compound
- Level
- Beginner
- Typical range
- 10–60 sec
Setup
- 1Stand with the feet wider than the hips, knees bent and the weight on the balls of the feet.
- 2Bend the elbows and keep the chest up.
Execution
- 1Run on the spot with the fastest, smallest steps you can manage.
- 2Keep the hips low and the head still while the feet chatter.
- 3Pump the arms lightly and hold the pace until the time is up.
Breathing
Quick, even breaths; do not hold your breath during the burst.
Form cues
Target
How much of each set every muscle carries.
Primary
- Calves100% share of the work
- Quads60% share of the work
Secondary
- Hip flexors40% share of the work
- Glutes30% share of the work
Stabilizers
- Deep core15% share of the work
Equipment
No equipment needed
Just you and a little floor space.
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
