Arm-Forward Swing Heel-Tap

1. Starting Position:
- Stand tall with your feet shoulder-width apart.
- Keep your arms relaxed at your sides.

2. Arm Movement:
- Swing your arms forward and upward to shoulder height while inhaling.
- Ensure that your arms are straight but not locked at the elbows.

3. Heel Tap:
- As you swing your arms forward, lift your right heel off the ground and tap it beneath your thigh.
- Your knee should stay in line with your hip during the lift.

4. Return Position:
- Swing your arms back down to your sides while lowering your right heel back to the ground.
- Repeat the heel tap with your left foot, lifting your heel as you swing your arms forward again.

5. Continue Movement:
- Alternate between tapping your right and left heels while swinging your arms.
- Maintain a steady rhythm and breathe naturally.

6. Tips:
- Keep your core engaged to maintain balance.
- Focus on smooth, coordinated movements.
- If you feel comfortable, increase the speed of the taps.

7. Duration:
- Perform the exercise for about 30 seconds to 1 minute, depending on your fitness level.

8. Cool Down:
- Once done, slow down the movements and bring your arms to your sides as you catch your breath.

This exercise helps to improve coordination, balance, and overall athleticism.