Hands-Up Knee Drive (Plyometrics)
1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Raise both arms straight above your head, keeping your hands aligned with your shoulders.
2. Engage Your Core:
- Tighten your abdominal muscles to provide stability throughout the movement.
3. Knee Drive Movement:
- Lift your right knee up towards your chest while simultaneously lowering your arms down to your sides.
- Ensure your right foot is flexed as you bring your knee up.
4. Return to Starting Position:
- Quickly return your right foot to the ground and your arms back overhead.
- Maintain a steady rhythm as you switch legs.
5. Repeat:
- Alternate legs by lifting the left knee up towards your chest as you repeat the motion with arms.
- Aim for a brisk and controlled pace, focusing on driving your knees up high.
6. Breathing:
- Inhale and exhale steadily throughout the exercise, exhaling as you lift your knee and inhaling as you return to your starting position.
Tips:
- Keep your back straight and avoid leaning forward or backward.
- Start slowly to practice coordination, then gradually increase speed as you become comfortable with the movement.
- Focus on landing softly to reduce impact on your joints.
