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Foot Fire

A form exercise that promotes running on the balls of the feet and quick turnover

Tags: high school, form



  1. Tell your runners to imagine they are standing on a hot stove. To avoid burning themselves, they'll have to lift and lower their feet very quickly.
  2. Control the stove's temperature and your runners' turnover rates by calling out "hotter" or "colder."
  3. When you call "Foot Fire!" your runners should move as fast as possible, staying at top speed until you cool the temperature and eventually "put the fire out."

Performance Points:

  • Keep the feet about hip width apart with the knees and toes facing forward.
  • Stay on the balls of the feet.
  • Lift the feet straight up and down with no backward kicking motion.
  • Don't lift the feet too high, but make sure they come off the ground rather than just shift weight from one foot to the other.
  • Land softly and quietly.
  • Maintain upright posture with the head up; avoid squatting or leaning far forward.
  • Swing the arms from the shoulders and in sync with the opposite leg; otherwise, just use the arms for balance.
  • Breathe and keep the non-active muscles, such as those in the neck and face, relaxed.

Training Specifics:

Duration / Reps:

  • Do the exercise 3-4 times with 1-2 minutes of rest between rounds.
  • One round should last 3-4 minutes.
  • Call "Foot Fire" 3-5 times per round.
  • Each "Foot Fire" interval should last 15-25 seconds.

When: Before the main workout (after the warm-up)


  • Promotes running on the balls of the feet and quick turnover for faster, more efficient running

Youth and Schools