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Quick Feet
Bodyweight agility drill with rapid in-place foot taps that targets quads and calves to build foot speed and coordination; commonly used in sports warm-ups and conditioning.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves, Quads
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
9/10Gastrocnemius, Soleus
Quads
8/10Rectus Femoris
Hamstrings
6/10Glutes
6/10Glute Max
Abs
4/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand in athletic stance with feet shoulder-width apart, knees bent, hips low, core engaged, arms at 90 degrees.
- Bend knees slightly and lean forward from hips.
- Rapidly alternate lifting feet 1-3 inches off ground.
- Push through balls of feet for quick taps.
- Pump arms opposite to leg movements.
- Keep upper body stable and core tight.
Coaching Tips
Form Cues
- Stay light on toes
- Pump arms vigorously
- Keep core braced
- Move feet quickly
- Eyes forward
- Low center of gravity
Breathing
Inhale steadily through nose; exhale during foot taps; maintain even rhythm.
Tempo
1-0-1
Range of Motion
Lift feet 1-3 inches; knees bend 20-30 degrees; maintain low athletic stance throughout.
Safety
Safety Notes
- Warm up joints first
- Use supportive shoes
- Perform on soft surface
- Start slow to build control
- Avoid if acute ankle pain
- Monitor for shin splints
Spotting
No spotting needed; self-monitor form or use open space.
Common Mistakes
- Heels dropping too low
- Upper body bouncing
- Arms not syncing
- Knees locking
- Over-lifting knees
- Losing balance
When to Avoid
- Acute ankle sprain
- Severe knee instability
- Recent shin splints
Flexibility Needed
- Ankle dorsiflexion for foot lift
- Hip flexion mobility
Build Up First
- Basic athletic stance
- Coordination awareness
Also known as
Fast Feet, Quick Foot Drill, Rapid Feet
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