Standing Side Back Tap

1. Starting Position:

   • Stand up straight with your feet hip-width apart.

   • Keep your core engaged and shoulders relaxed.

   • Your arms should be bent at your elbows, with your hands near your chest or slightly forward.

2. Movement:

   • Step to the right with your right foot, tapping your left foot next to your right foot.

   • Immediately step back to the center, placing your feet back together.

   • Next, step to the left with your left foot, tapping your right foot next to your left foot.

   • Again, step back to the center, placing your feet together.

3. Plyometric Element:

   • As you become more comfortable, add a small jump when you tap your foot back to the center. This means you will jump slightly off the ground each time you return to the center.

   • Keep your movements quick and controlled, and land softly with your knees slightly bent to absorb the impact.

4. Repetitions:

   • Aim for 10-15 repetitions on each side, gradually increasing as you build endurance.

5. Form Tips:

   • Maintain a slight bend in your knees throughout the exercise to protect them.

   • Keep your back straight and avoid leaning too far forward or backward.

   • Use your arms to help with balance; you can swing them to gain momentum.

6. Cool Down:

   • After completing your sets, take a moment to stretch your legs and arms to help prevent stiffness.

This exercise is a great way to increase heart rate and improve coordination while working the leg muscles.