This drill improves agility, coordination, speed, and cardiovascular endurance. It also activates the hip flexors, glutes, hamstrings, quads, and calves.

How to Perform Fast-Feet

Starting Position:

• Stand with feet shoulder-width apart.
• Bend your knees slightly, and shift into an athletic stance (like you’re about to sprint).
• Keep your chest up, core tight, and arms bent at a 90-degree angle.

Execution:

• Begin by running in place, lifting your feet just 1–2 inches off the ground.
• Move your feet as fast as possible, staying on the balls of your feet.
• Pump your arms quickly in sync with your feet, like you’re sprinting.
• Maintain this fast, rhythmic motion for a set period.

Duration:

• Perform for 15–30 seconds per round, depending on your conditioning level.
• Rest and repeat for 2–4 rounds as needed.

Tips for Proper Form

• Focus on quick, light steps—not high knees.
• Keep your heels off the ground throughout.
• Stay low and balanced in your stance with your head and torso up.
• Maintain tight, controlled arm movement to increase intensity and coordination.

Progressions & Variations

• Lateral Fast-Feet: Move side-to-side instead of staying in place.
• Cone/Marker Drill: Place markers and change direction on cue to mimic game-like agility.
• High-Intensity Intervals: Alternate 20 seconds fast-feet, 10 seconds rest (Tabata style).

Common Mistakes to Avoid

• ❌ Head-down—practice wrong technical movement pattern.
• ❌ Stomping or heavy steps—keep movements light and rapid.
• ❌ Flailing arms—maintain purposeful, compact motion.