Quick feet exercise is one of the excellent home workouts you could ever have in your training routine. Fast feet exercises are a form of conditioning that improves your speed and agility while working your cardio.
Fitness enthusiasts view it as a metabolic conditioner training to increase muscle endurance and recovery.
Another side of the quick feet workout is that it plays a crucial role in supplying oxygenated blood to muscles.
How do you do it?
- Take an athletic stance.
- Slightly bend your knees.
- Ensure your feet are roughly shoulder-width apart.
- From your hips, take a slight forward bend.
- Get up on your toes and run as fast as you can in a circle.
- Maintain a low center of gravity by lowering your hips and keeping your feet close to the ground while moving.
- Keep your motions to a minimum by pumping your arms in sync with your feet.
- Do at least 50 reps
WHAT MUSCLES DO QUICK FEET WORK?
Since quick feet is a cardio workout, it uses a wide range of muscles. However, the nature of this workout does not cause too much stress on the muscles.
These are the muscle that works in fast feet.
Adductors are muscles on the inside of the thighs. They are made up of the adductors magnus, longus, and brevis.
Adductors primarily serve as knee stabilizers during quick feet. Adduction of the hip brings your leg toward the centre of your body. It is the principal function of these tendons.
The gluteus maximus is the largest muscle in the human body. Found on the back of your hip, it controls hip flexion and thigh extension.
Abductors reside in your hips and thighs, comprising the gluteus minimus and medius and the tensor fascia latae (TFL).
They are responsible for stabilizing your knees during quick feet and preventing them from collapsing.
The primary function of these muscles is hip abduction. During the exercise, your leg draws away from your body’s centre of gravity.
The three hamstrings muscles – semitendinosus, semimembranosus, and biceps femoris – aid in hip extension and knee flexion.
The vastus intermedius, vastus medialis, rectus femoris, and vastus lateralis are the four muscles that make up the quadriceps.
These muscles flex your hip and also help in the extension of knee joints.
GASTROCNEMIUS AND SOLEUS
Your calf muscles consist of gastrocnemius and soleus. You activate these muscles when you push hard off your toes during quick feet.
A plantar flexor, the soleus muscle, cannot bend your knee. However, your gastrocnemius plantar does.
QUICK FEET BENEFITS
If you still are unsure whether you should add quick feet to your workout, the following benefit will compel you.
Mastering the fast feet technique is easy. Besides, you do not require any special gym equipment to ace this workout.
Fast feet can help you gain both speed and agility – a significant explanation why athletes do it often.
This workout helps you perform better in sports that require running or rapid direction changes.
Fast feet are easier than burpees or box leaps because the technique is easy to learn. A little space is enough to learn every crucial step of the workout.
ALTERNATIVES TO QUICK FEET
Quick feet is an efficient workout, but there are other alternatives that give you the same feeling.
Try these alternatives to spice up your workouts.
IN AND OUTS
In and outs centre on agility and coordination and more abduction and adductor activation. Nonetheless, they are easy to execute.
- Take an athletic stance with your knees slightly bent and your feet roughly shoulder-width apart.
- From your hips, take a slight forward bend.
- As you run, pump your arms in sync with your legs to keep the momentum going.
- Your feet should come together for two steps before they are separated again.
- As you play your set, alternate ins and outs as necessary.
- Step-ups at high speed.
Once you master the extra movement, raise your pace gradually.
For fast feet, speed step-ups require a higher level of agility. There is also an element of travel and elevation change.
- Face a low step and keep your back to it.
- Begin running your feet fast and remembering to pump your arms while you do so.
- Keep your foot speed up as you step up and away from the platform.
- Use the same leg for all of your repetitions.
- Take a short break.
- Perform your next set leading with the other leg.
- Do more reps.
Many people enjoy jumping rope, and it has numerous advantages that will encourage you to incorporate it into your workout regimen.
It offers low-cost, portable aerobic training as well as total-body strengthening.
Additionally, jumping rope has many athletic advantages, including coordination and explosive power and agility.
There are no prerequisites for jumping rope. All you need is a rope of the correct length, a suitable surface, and comfortable clothing.
You don’t need any special equipment for jumping jacks yet; they work your upper body extensively.
- Stand with your feet firmly on the ground and your arms at your sides.
- Raise both hands above your head while simultaneously jumping your feet out
- Maintain a shoulder-width feet distance.
- Lower your arms and jump in.
- Repeat as many times as you can.
QUICK FEET MISTAKES TO AVOID
It is easy, less intense, and, best of all, enjoyable. So what could go wrong with quick feet workout?
Not much would go wrong if you avoid the following mistakes.
A FAST PACE
While you try to do it as quickly as possible, you risk sacrificing proper form.
Stay low and stretch out your arms for proper form execution.
Breathe smoothly and calmly. Remember, much of the oxygen you breathe in goes to muscles.
The quick feet exercise is an excellent option if you want to increase your speed and agility. As your heart rate rises, you get a fantastic cardio workout from this move. It is a great lower-body exercise to incorporate into your routine if you want to burn some calories.