Stamina & conditioning · Intervals · Beginner · ~4 min

Low-impact quick-feet intervals

Quick, light steps without jumping raise heart rate and foot speed together.

▶ 5 Exercises For Fast Feet | Improve Your Speed, Agility, and Quickness | Soccer/Football Training — Prolific Soccer (YouTube)

More videos: 10 Minute Home Quick Feet Workout To Improve Your Foot Speed | Quick Feet Training At Home (Jack Folan - Club Kick) · 15 Drills for Fast Feet | Footballer's Guide to Faster Feet (Stefan Mueller)

Starting position

Athletic stance, weight on the balls of the feet.

How to do it

1. Run on the spot with small fast steps.
2. Every few seconds, shuffle a step left or right.
3. Rest until breathing settles.

Technique cues

• Feet barely leave the floor
• Stay relaxed

Common mistakes

• Big jumps
• Tensing the shoulders

Easier

Slower tempo.

Harder

Add direction calls.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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