Knee Hand Up Drive

Hands-Up Knee Drive (Plyometrics)

1. Starting Position:

   • Stand upright with your feet shoulder-width apart.

   • Raise both arms straight above your head, keeping your hands aligned with your shoulders.

2. Engage Your Core:

   • Tighten your abdominal muscles to provide stability throughout the movement.

3. Knee Drive Movement:

   • Lift your right knee up towards your chest while simultaneously lowering your arms down to your sides.

   • Ensure your right foot is flexed as you bring your knee up.

4. Return to Starting Position:

   • Quickly return your right foot to the ground and your arms back overhead.

   • Maintain a steady rhythm as you switch legs.

5. Repeat:

   • Alternate legs by lifting the left knee up towards your chest as you repeat the motion with arms.

   • Aim for a brisk and controlled pace, focusing on driving your knees up high.

6. Breathing:

   • Inhale and exhale steadily throughout the exercise, exhaling as you lift your knee and inhaling as you return to your starting position.

Tips:

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

• Start slowly to practice coordination, then gradually increase speed as you become comfortable with the movement.

• Focus on landing softly to reduce impact on your joints.