Mid Foot Key Feature: Focus on the Knee
Although there are many variables that can be used to describe someone’s movement patterns, some can have very significant impacts on a fire fighter’s performance or risk of injury. The mid foot key feature, is the first of two critical observations directed at the knee. The two images below are intended to orient you to the specific observations for evaluating this key feature.
Body weight remains in the mid-foot
Represents a far superior movement solution from both an injury risk reduction and performance standpoint.
Body weight shifts towards the heel or toes
Represents a riskier movement solution from an injury risk perspective and can limit performance.
Connecting the Mid Foot Key Feature to Patterns
Knowing what patterns, and by extension, exercises, are connected with which key features can assist F2T ambassadors to make deliberate and systematic observations of their peers’ movement. Since the number of exercises that can be performed in a gym- or exercise-based setting is near infinite, the F2T program encourages ambassadors to model movement using 5 basic patterns. The table below relates the mid foot key feature to the 5 patterns, and the image slider provides example exercises for each pattern that would require a coach to be mindful of the mid foot key feature of the knee.
Putting it all together: Instructional Video
This instructional video is a complete guide to the mid foot key feature. Along with detailing how to observe the feature, the video will also discuss the rationale for why this is a critical observation for F2T ambassadors to consider when observing their peers’ movement. For those who prefer learning by observation, this instructional video is a great complement, or alternative, to the other content included in this post.
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