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AFM Magazine


Speed Report – Quick Feet – A False Read for Speed

by: Dale Baskett
Football Speed Specialist
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Yes, a false read. The feet are not the focal point for speed and quickness or quick movement.
I install speed training programs in the football world year in and year out with coaches and players. Every time I go in with my football speed development training series, the subject of quick feet comes up. It is always the same – the realization that the foot is not where you should be looking to gain insight into real quickness, or its potential. Coaches commonly use the term good feet and foot speed as a descriptive indicator for speed and quickness. They often urge their athletes to move their feet faster. The feet become the focus point for the inducement of rapid limb speed but it is not the way to induce limb speed. It may seem like a logical assumption, but it is incorrect.

Dynamic Limb Speed
Certain procedures mechanically control limb movement and cyclic rotational frequency. Focusing on certain parts of the body can work well to control mechanical movement. However, the foot is not one of those parts. Technical function directs the responses of limb activity effectively or ineffectively which either maximizes or minimizes limb speed. Fast twitch, genetically, is the key component to muscle contraction which activates structural movement of legs and arms. The feet are the last thing one should focus on. They do not make dynamic movement activity occur. 

Most movement directives center on a given body part to control the action of the movement desired. The reason coaches emphasize the foot is simple. When legs cycle fast, the foot is at the end of the leg and comes off the ground rapidly. This action is extremely visible to the naked eye.         Often, what we see can be the wrong focus for delivering the maximum result. The foot is just one example. The foot makes contact with the surface and releases from the surface. The faster the leg cycle the faster the foot action becomes. It is a similar action as the end of a whip snaps. It’s quick and easy to see. Much the same is true of a pendulum on a grandfather clock – the end appears to be more active, and it stands out directly. The faster the upper shaft, the faster the end of the pendulum. You never hear anyone say look how quick his thighs are.

What’s Really Happening 

Very simply, if we are going to move the leg faster, the foot will appear to be faster. The foot actually is being moved by the leg cycle movement. The first thing that happens is muscle contraction. This activates the structural parts, the bones, ligaments, etc. The ankle joint is also activated along with the knee joint and the hip joint. The foot itself is lower than the ankle joint. It was designed to catch the weight and force of the descending leg action moving downward after rising upward. Each step taken, whether walking, jogging, striding, or sprinting requires the legs to move.

This action engages the hips, knees, and ankles and can be either a short lifting lever action or a longer travel pattern. It depends on the athletic movement that the situation demands. Most often, the focus is on the foot when the athlete is in shorter and quicker cycle patterns of movement, such as repeated short and rapid steps. Most quick feet conversation comes from watching short, quick leg cycle drills or ladder work, etc. The feet aren’t as noticeable during a full sprint. However, we draw conclusions from the shorter quickness component we see in an athlete. That gets into quickness vs. speed and the differences based on seeing quick limb movement. 

Most often, an athlete’s quickness is far superior to his ability to produce incredible velocity. Quick limbs don’t guarantee dynamic sprint speed. Force production is required for generating acceleration and maximum velocity. People with great quickness, in most cases, are so quick they go right past the force delivery needed. The combination of both is a very unique athlete. Most athletes have one or the other. However, I’ll take the one with quickness because force can be developed. Quickness is much more difficult to produce. 

What Should We Focus on for Quickness

Quickness can be enhanced. It will only take place if we agree that fast twitch is genetic and some people have limited capacity. Everyone can improve, however.

Mechanical function performed correctly is one part of the solution. Misguided limb action creates rotational ineptness that cuts into the cyclic frequency potential the athlete can utilize. Mechanics are the greatest component to aiding the increase of quickness. We can stimulate the nervous system and the motor processing kinetically, which aids physical development. Drills can and should be designed to improve rapid limb action for nervous system stimulation. Mechanical function is the stimulus with greatest impact due to the simple fact that the faster limbs move, the more mechanical degradation occurs. Efficiency at this point is much like the engine parts of a car as they turn rapidly. The timing of the firing patterns and synchronization of the moving parts are critical to the frequency and efficiency of the moving parts, collectively. The limbs of a human are similar to that description. The upper and lower limb rotation of arms-legs must synchronize for maximum effectiveness. This is a mechanical skill and is a learned skill, unlike genetics.

Quick – the Final Chapter

The key factor for quickness, mechanically, is the knee and not the foot. As the hip flexor lifts the leg upward, the foot will follow. The acid test is to stand tall, lock your knees out straight and keep them locked, and then move your feet as fast as you can. It can’t be done. I leave you with this thought – move the knees up quickly and the rest will follow. Quit focusing on the feet – they don’t activate anything and they’re just a platform for support and stability.

QUICK CYCLE DRILLS: 

    The following drills are simple yet effective for enhancing short cycle quickness.

Diagram # 1 



Release from the set position with a short quick knee lift which is up quick and down quick. Arm action is at a 90-degree angle, short and aggressive from the shoulder. Set a rhythm and maintain it without a break from the first step to the last throughout the zone.

Diagram # 2



Again, a short cycle from the release. Set a rhythm until you reach the second zone and then breakdown into a jog until you reach zone three. Then back to the short cycle again and burst to a sprint to finish the series. Make transitions crisp and immediate on the changes at the beginning of each zone. 

Diagram # 3 



This is a quick cycle but is a lateral run. High revolution quick cycles once again and then a breakdown to a slow, easy lateral decel similar to a jog pace. Repeat zone three the same as zone one. Breakdown again to a slow lateral pace and then burst into a full lateral sprint.

Diagram # 4



Zone one is at a half speed pace, very short with knee lifts up and down. Second zone is as fast as possible with a short rotation lateral. This is not a sprint lateral that requires velocity at maximum effort. This is a short, high frequency rate of limb movement. The third zone is a short sprint, the breakdown to a decel. Finally, a fast high intense short cycle again to finish. 

Keep in mind this series of drills is designed to initiate the quick knee action instead of the foot action. Remember, the trigger point is not the foot. 


Visit my new web site to learn more about football speed training. A member-based organization, the web site includes many resources that you can use to train your athletes - www.speedtrainingforfootball.com. 






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