Overhead Under-Knee Clap

Overhead and Under Knee Clap (Plyometrics)

Positioning:
1. Stand with your feet shoulder-width apart.
2. Keep your back straight and engage your core.
3. Raise both arms straight above your head, palms facing forward.

Movement Instructions:
1. Starting Position: With your arms overhead, prepare to move.
2. Jump: Perform a small jump while simultaneously bringing one knee up towards your chest.
3. Clap: While your knee is raised, bring your hands down to clap under the raised knee.
4. Return: Allow your foot to return to the starting position and reset your arms overhead.
5. Switch Legs: Repeat the jump with the opposite knee and clap under that knee.
6. Continue: Alternate between legs for a set number of repetitions or time (e.g., 30 seconds).

Tips:
- Land softly on the balls of your feet to reduce impact on your joints.
- Keep your movements controlled and focus on maintaining balance.
- If you're a beginner, start with slower movements before increasing speed and intensity.