Figure-8 March

Figure-8 March (Plyometrics)

Positioning

1. Start Position: Stand with your feet hip-width apart and arms bent at the elbows, holding them in front of your chest. Make sure your posture is upright and shoulders are relaxed.

Movement Instructions

1. Begin Marching: Lift your right knee up towards your chest while simultaneously swinging your left arm forward.

2. Create a Figure-8 Pattern: As you lower your right leg back down, lift your left knee and swing your right arm forward. The motion should be fluid, resembling a figure-8 pattern as you alternate legs and arms.

3. Speed Up: Gradually increase your pace while maintaining control over your movements. Ensure your movements are exaggerated for maximum impact.

4. Engage Your Core: Keep your abdominal muscles engaged throughout the movement to maintain stability.

5. Repeat: Continue marching in this figure-8 motion for a set duration (e.g., 30 seconds) or a set number of repetitions (e.g., 15 on each leg).

6. Cool Down: Once completed, slow down and bring your arms and legs back to the start position to cool down.

Tips

- Keep your movements as high and dynamic as possible to enhance the plyometric effect.
- Focus on landing softly and maintaining balance throughout the exercise.