Own Every Range
← Back to library

VIDEO DEMO

Seated short-foot drill

Regression of Short-Foot Drill

YouTube · Performance & Recovery ClinicShort Foot Exercises - Help Build Strength in Your Intrinsic Foot MusclesWatch the demonstration

REGRESSION · HOW TO DO IT

Seated short-foot drill

These steps are written specifically for the Seated short-foot drill. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Seated short-foot drill. Use a stable seated position and keep the pelvis still.

  2. 02
    Move the pattern

    Without curling the toes, gently draw the ball of the foot toward the heel to lift the arch.

  3. 03
    Match the demand

    Use this version to make the position repeatable before adding range, load, or speed.

  4. 04
    Finish with control

    Hold the smaller, firmer foot shape while breathing, then relax without losing the three contact points. Use less effort than you think.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

FEET & TOES / 40

Control rangeIsometric

Seated short-foot drill

Sets: 3 · Time: 15–30 seconds per side

Seated short-foot drill is a regression of Short-Foot Drill. Use the written card above for its exact setup and execution.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Drawing the ball of the big toe subtly toward the heel trains the intrinsic foot muscles while preserving contact at the heel and both sides of the forefoot.