Step-Back V

V-Step and Back Plyometrics Instructions

Positioning

1. Starting Position: Stand with your feet hip-width apart and your arms bent at a 90-degree angle near your chest. Keep your back straight and engage your core.

Movement

2. V-Step Motion:

   • Step your right foot out diagonally to the right, while simultaneously stepping your left foot out diagonally to the left.

   • Your feet should form a "V" shape.

   • At the same time, extend your arms outwards to the sides for balance.

3. Returning:

   • Quickly bring both feet back to the starting position, stepping back to the center.

   • Bring your arms back to your sides or the original bent position.

4. Back Plyometric Motion:

   • Immediately after returning to the center, step your right foot back behind you while keeping your left foot planted.

   • Bend your back knee into a lunge position, keeping your torso upright.

   • Ensure your front knee does not extend beyond your toes.

5. Return to Start:

   • Push off your back foot to return to the starting position.

   • Alternate legs and repeat the lunge with the left foot stepping back.

Repetitions

• Aim to perform 10-15 repetitions on each side or within a set time frame, such as 30 seconds, to enhance endurance.

Tips

• Keep movements controlled and avoid rushing through the exercise to maintain proper form.

• Focus on balanced movements to enhance stability and strength.

• Modify the speed of the exercise based on your fitness level.