Duration exercise

Fast Feet form, muscles worked, and workout tracking

Fast feet is a timed agility and conditioning drill in which the athlete rapidly taps the feet in a low quarter-squat stance, taxing the calves, quadriceps, and hip flexors while spiking heart rate and foot-speed coordination. It is used in athletic warm-ups, speed and agility sessions, and interval conditioning circuits because it trains ground-contact quickness and reactivity with no equipment and minimal space.

Fast Feet illustration

How to do Fast Feet

  1. 1Stand with feet slightly wider than hip-width, sink into a quarter-squat, and stay on the balls of your feet with arms bent at your sides.
  2. 2Brace your core and keep your chest up with a slight forward lean.
  3. 3Rapidly tap your feet up and down with tiny, fast steps, keeping ground contact time as short as possible.
  4. 4Pump your arms naturally and breathe rhythmically; do not hold your breath as the pace climbs.
  5. 5Stay low the entire interval; rising out of the stance is the most common fault and kills the drill's intensity.
  6. 6Work for the prescribed time, typically fifteen to thirty seconds, then rest and repeat.

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