Overhead Clap March

Overhead Clap March (Plyometrics)

1. Starting Position:

   • Stand upright with your feet hip-width apart.

   • Keep your arms at your sides and relax your shoulders.

2. Movement:

   • As you lift your right knee towards your chest, simultaneously raise both arms overhead.

   • Bring your palms together above your head in a clapping motion.

   • Lower your right foot back to the ground as you lower your arms back to your sides.

3. Alternating:

   • Repeat the movement on the left side by lifting your left knee and raising your arms overhead to clap.

   • Continue to alternate between right and left knees.

4. Pace:

   • Aim for a steady rhythm, ensuring you incorporate a good balance between lifting your knees and conducting the clap.

5. Breathing:

   • Inhale when you raise your knee and arms, and exhale as you lower them back down.

6. Tips:

   • Keep your core engaged to maintain balance.

   • Ensure your movements are controlled to avoid strain.

   • Start with a moderate pace and gradually increase as you become more comfortable with the exercise.

7. Repetitions:

   • Continue this exercise for 30 seconds to 1 minute, taking breaks as needed.

Safety:

• If at any point you feel discomfort or dizziness, stop the exercise and rest.