Foot Fire

A form game that teaches body control and promotes running on the balls of the feet and quick turnover

Tags: middle school, form

 

Instructions:

  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 out the fire."

Performance Points:

  • The main goal is to lift the feet quickly. There is no need to lift the feet high, but they should come off the ground.
  • Lift the feet straight up and down with no backward kicking motion.
  • Stay on the balls of the feet.
  • Land softly and quietly.
  • Maintain upright posture with the head up; avoid squatting or leaning far forward.
  • Swing the arms in sync with the opposite leg for a challenge in coordination; otherwise, just use the arms for balance.

Training Specifics:

Duration / Reps:

  • Play "Foot Fire" 2-3 times with 1-2 minutes rest between rounds.
  • One round should last 2-3 minutes.
  • Call "Foot Fire" 2-4 times per round.
  • Each "Foot Fire" interval should last 10-20 seconds.

When: Anytime, especially toward the beginning of a session

Benefits:

  • Teaches body control
  • Promotes running on the balls of the feet and quick turnover for powerful, efficient running

Other Form Videos

Form 101: Introduction

Form 101 is a five segment series that explains the fundamentals of good running form. This segment covers the importance of teaching good form and six guidelines for approaching form training.

Tags: middle school, form

Form 101: Leg Movements

This segment focuses on elements of the leg movement that lengthen the running stride and increase turnover for faster running, and that promote comfortable, injury-free running.

Tags: middle school, form

High Skips

A form exercise that develops powerful push-offs and greater knee lift; trains the body to use the elastic energy stored in the muscles and tendons; and develops strength, power, and endurance of the quads, hamstrings, and glutes

Tags: middle school, form

Youth and Schools