Foot Fire
A form game that teaches body control and promotes running on the balls of the feet and quick turnover
Instructions:
- 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.
- Control the stove's temperature and your runners' turnover rates by calling out "hotter" or "colder."
- 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
