Short Foot Exercise
Quick Information
Category
Balance & Stability
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Foot Intrinsics
Secondary muscle groups
Tibialis Posterior, Calves
Movement pattern
Foot Arch Activation
Training goal
Balance
Sport
General Athletic Development, Football, Soccer, Rugby, Hockey
Overview
Purpose. Strengthen the foot intrinsics to improve arch support and balance.
How it fits the system. A beginner-level foot arch activation entry in the Balance & Stability section, programmed to develop balance. Related work in the library: Clamshell and Banded Lateral Walk.
Primary muscles
Foot Intrinsics
Secondary muscles
Tibialis Posterior, Calves
Movement pattern
Foot Arch Activation
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
- Sit or stand with the foot flat on the floor and the toes relaxed.
- Keep the toes long and flat, do not curl them.
- Draw the ball of the foot towards the heel so the arch lifts slightly.
- Hold the shortened position for five seconds.
- Relax completely and repeat.
- Progress to standing, then single-leg standing.
Coaching Cues
- Keep the toes flat and relaxed.
- The movement is small, do not force it.
- Progress from seated to standing over time.
Common Mistakes
- Curling the toes to lift the arch.
- Pushing hard through the big toe.
- Expecting a large visible movement.
Progressions & Regressions
Progressions
Perform standing, then in a single-leg stance.
Regressions
Perform seated with no weight through the foot.
When to Use It
When to use
For foot strength, balance and running preparation.
When not to use
Rarely contraindicated.
Programming
2 to 3 sets of 10 holds of 5 seconds per foot.
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