Grown-ups
Coach Peabody, counting

Jog on the spot flicking your heels up to touch your bottom.

Heel flicks

Go somewhere · ages 6 to 14 · Counted in seconds · 🤫 Quiet

How to do it

  1. Heels up behind you, not knees up in front.
  2. Stay tall: don't lean forward.
  3. Quick and light.
  • Nothing at all
  • Enough floor to lie down on, arms out.

Watch out for this

Think heel to bottom. Your knee stays pointing at the floor.
Knees coming up in front instead of heels going back.

Make it fit you

The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.

Harder

Sitting down? Sit tall and pull each heel back under your chair, quickly.

What it trains

⚡ Speed🫁 Keeping going🤹 Putting it together

Which muscles do the work

HamstringsCalf musclesBottom musclesHeart

Tap one to see it in the Body.

Where you'll do it

Quick Feet

All the moves

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