Moves/Rapid fire feet w/knee tuck jump

Rapid fire feet w/knee tuck jump

ID: 334

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Exercise Type:
Dynamic
Contraindications:
Ankle/Calf Problems
Equipment:
Floor Based, High Bands
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Build duration before building intensity on first exposure to the drill.
  3. 3. Focus on foot speed first; cover range once mechanics are sound.
  4. 4. Breathe consistently — match breathing to movement rhythm.

Regression:

Substitute a step variation for any jumping or bounding component.

Progression:

Add a reactive element — partner call, target change — to increase cognitive and neuromuscular demand.

Common Problems:

Arms not pumping — cue the arms to drive in opposition to create rhythm and reduce leg fatigue.