Alternate Twisting Knee Thrust (Plyometrics)
1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Engage your core and keep your shoulders relaxed.
- Bring your arms in front of you, bending your elbows at about a 90-degree angle, with your hands clasped together.
2. Initial Movement:
- Lift your right knee towards your chest while simultaneously twisting your torso to the left.
- Ensure that your knee is raised as high as comfortable, keeping your foot flexed (toes pointing up).
3. Next Movement:
- Quickly return to the starting position by lowering your right leg back to the ground.
- Immediately lift your left knee to your chest while twisting your torso to the right.
4. Repeat:
- Alternate between lifting your right knee and twisting to the left, and then lifting your left knee while twisting to the right.
- Perform the movement in a fluid, continuous motion to maintain a rhythmic pace.
5. Breathing:
- Exhale as you lift your knee and twist.
- Inhale as you return to the starting position.
6. Form Tips:
- Keep your back straight and avoid hunching your shoulders.
- Focus on quick, controlled movements to maximize the plyometric effect.
- Engage your core throughout the exercise for stability.
7. Repetitions:
- Start with 10-15 repetitions on each side, and build up as you gain strength and confidence.
8. Cool Down:
- After completing your sets, stretch your hamstrings, quads, and hip flexors to avoid stiffness.
