A fast in-place footwork drill that trains foot speed, ankle stiffness, and coordination, commonly used as a warm-up or conditioning finisher for the lower body.
하체맨몸Agility footwork
시작
끝
주동근
종아리대퇴사두
협응근
고관절 굴곡근둔근코어
장비
맨몸
패턴
Agility footwork
준비 자세
01Stand with feet about hip width in a quarter-squat athletic stance.
02Shift weight onto the balls of the feet with heels just off the floor.
03Bend the elbows to roughly 90 degrees, ready to pump the arms.
수행
01Run in place with very short, rapid steps, feet barely leaving the ground.
02Keep the hips low and the chest over the feet.
03Pump the arms in rhythm with the feet.
04Maintain maximum foot turnover for the full work interval.
체크포인트
-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.
흔한 실수
-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.
프로그래밍 노트
-Work in 10 to 20 second bursts for 4 to 8 rounds with full recovery between rounds.
-Use it early in a session as neural prep, or pair with jumps in a conditioning circuit.
-Prioritize turnover speed over duration; stop the set when the feet slow down.
