Duck-Forward Punch

Duck and Forward Punches (Plyometrics)

Positioning:

1. Start Position: Stand with your feet shoulder-width apart. Keep your knees slightly bent and your core engaged. Position your arms in front of you, with your elbows bent at a 90-degree angle and your fists at chest height.

Movement:

2. Duck Movement:

   • Lower your body into a squat position by bending your knees and pushing your hips back.

   • Ensure that your knees do not protrude past your toes.

   • Keep your back straight and chest up as you lower.

3. Forward Punch:

   • As you come up from the squat, simultaneously extend your right arm forward, punching straight ahead while keeping your left arm in position.

   • Shift your weight onto your left foot as you punch with your right arm.

4. Repeat:

   • Return to the start position after the punch.

   • Alternate the forward punch with your left arm in the next repetition, maintaining the squatting motion.

Tips:

• Maintain a steady rhythm throughout the exercise.

• Focus on proper form to avoid injury.

• Start with slow repetitions and gradually increase speed as you become more comfortable.