Overhead Clap March (Plyometrics)
1. Starting Position:
- Stand upright with your feet hip-width apart.
- Keep your arms at your sides and relax your shoulders.
2. Movement:
- As you lift your right knee towards your chest, simultaneously raise both arms overhead.
- Bring your palms together above your head in a clapping motion.
- Lower your right foot back to the ground as you lower your arms back to your sides.
3. Alternating:
- Repeat the movement on the left side by lifting your left knee and raising your arms overhead to clap.
- Continue to alternate between right and left knees.
4. Pace:
- Aim for a steady rhythm, ensuring you incorporate a good balance between lifting your knees and conducting the clap.
5. Breathing:
- Inhale when you raise your knee and arms, and exhale as you lower them back down.
6. Tips:
- Keep your core engaged to maintain balance.
- Ensure your movements are controlled to avoid strain.
- Start with a moderate pace and gradually increase as you become more comfortable with the exercise.
7. Repetitions:
- Continue this exercise for 30 seconds to 1 minute, taking breaks as needed.
Safety:
- If at any point you feel discomfort or dizziness, stop the exercise and rest.
