Duck-Forward Punch

Duck and Forward Punches (Plyometrics)

Positioning:

1. Start Position: Stand with your feet shoulder-width apart. Keep your knees slightly bent and your core engaged. Position your arms in front of you, with your elbows bent at a 90-degree angle and your fists at chest height.

Movement:

2. Duck Movement:
- Lower your body into a squat position by bending your knees and pushing your hips back.
- Ensure that your knees do not protrude past your toes.
- Keep your back straight and chest up as you lower.

3. Forward Punch:
- As you come up from the squat, simultaneously extend your right arm forward, punching straight ahead while keeping your left arm in position.
- Shift your weight onto your left foot as you punch with your right arm.

4. Repeat:
- Return to the start position after the punch.
- Alternate the forward punch with your left arm in the next repetition, maintaining the squatting motion.

Tips:

- Maintain a steady rhythm throughout the exercise.
- Focus on proper form to avoid injury.
- Start with slow repetitions and gradually increase speed as you become more comfortable.