Jumping Ankle Taps
(3.50)
through 2 votes
through 2 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Quadriceps![]() ![]() |
---|---|
auxiliary muscles: | Rectus Abdominis![]() ![]() ![]() ![]() ![]() ![]() |
required: | Doable Without Equipment And Weights |
optional: | Weight Cuffs |
fitness level: | Normal |
exercise type: | Plyometrics, Cardio |
Variations available (2) |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/sprung_fussknoechel_antippen1hd.png)
![Execution - 1nd Step Execution - 1nd Step](http://media.homegym-exercises.com/training/sprung_fussknoechel_antippen2hd.png)
![Execution - 2rd Step Execution - 2rd Step](http://media.homegym-exercises.com/training/sprung_fussknoechel_antippen3hd.png)
![Execution - 3th Step Execution - 3th Step](http://media.homegym-exercises.com/training/sprung_fussknoechel_antippen4hd.png)
![Starting Position (Alternative) Starting Position (Alternative)](http://media.homegym-exercises.com/training/sprung_fussknoechel_antippen1Ahd.png)
![Execution - 1nd Step Execution - 1nd Step](http://media.homegym-exercises.com/training/sprung_fussknoechel_antippen2Ahd.png)
![Execution - 2rd Step Execution - 2rd Step](http://media.homegym-exercises.com/training/sprung_fussknoechel_antippen3Ahd.png)
General And Specifics
- this is a great warm up exercise
- it improves the sense of balance and the coordination
Starting Position
- stand upright
- the feet are hip width apart
Correct Execution
- guide one leg up and bend it
- bring the knee outwards and the ankle up
- now touch the ankle with the opposite hand
- bring back the leg quickly
- a moment, before the foot touches the ground, push yourself off the ground with the other leg
- guide the bent knee up and touch the ankle again with the opposite hand
- afterwards, go over to the next jump
- the arms follow the motion and gain some momentum
- all movements are made in place
- do several ones as fast as possible
tips for the workout
- it becomes easier without jumping (see the last three pictures)
- use weight cuffs to impede it