Quick Feet V. 2

Setup

1. 01Stand with feet about hip width in a quarter-squat athletic stance.
2. 02Shift weight onto the balls of the feet with heels just off the floor.
3. 03Bend the elbows to roughly 90 degrees, ready to pump the arms.

Execution

1. 01Run in place with very short, rapid steps, feet barely leaving the ground.
2. 02Keep the hips low and the chest over the feet.
3. 03Pump the arms in rhythm with the feet.
4. 04Maintain maximum foot turnover for the full work interval.

Checkpoints

• -Ground contacts are quick and quiet, off the balls of the feet.
• -Hips stay at a constant low height, not bouncing up and down.
• -Knees stay softly bent throughout.
• -Step rate stays high from the first second to the last.

Common mistakes

• -Standing up tall and losing the athletic stance.
• -Taking big stomping steps instead of small fast ones.
• -Letting the arms hang dead at the sides.
• -Slowing dramatically in the second half of the interval.