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Exercise Benefits With Proper Form & Technique

Jumping Ankle Taps

through 2 votes
muscles:QuadricepsMuscle, GlutesMuscle
auxiliary muscles:Rectus AbdominisMuscle, HamstringsMuscle, AdductorsMuscle, AbductorsMuscle, CalvesMuscle, ShinsMuscle
required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Normal
exercise type:Plyometrics, Cardio
Variations available (2)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step
Starting Position (Alternative)Execution - 1nd Step
Execution - 2rd Step

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