Knee Tip-Toe Thrust

Tip-Toe Knee Thrust (Plyometrics)

1. Starting Position:
- Stand upright with your feet hip-width apart.
- Engage your core muscles to stabilize your body.
- Raise your arms straight above your head with palms facing each other.

2. Movement:
- Lift your heels off the ground, standing on your tiptoes.
- As you do this, simultaneously lift your right knee towards your chest.
- Hold this position for a brief moment, keeping your core engaged.

3. Return:
- Lower your right foot back to the ground while lowering your heels down from the tiptoe position.
- Repeat the movement, this time lifting your left knee towards your chest.

4. Repetitions:
- Continue alternating between right and left knee lifts for a total of 10-15 repetitions on each side.

5. Breathing:
- Inhale as you prepare and lift your knee, and exhale as you return to the starting position.

Tips for Beginners

- Focus on balance to avoid wobbling; use a wall or a chair for support if needed.
- Keep your movements controlled; don't rush through the exercise.
- As you gain strength and confidence, you can increase the speed or add a jump when lifting your knee.