A bodyweight conditioning drill with alternating high-knee raises, brief hops and hand-to-knee contact in front of the body. The repeated changes of support combine hip-flexor work, ankle push-off and rhythmic coordination.
Stand on a clear, non-slip surface with your hands open in front of you at a comfortable knee-contact height.
Make a small hop as you raise one knee toward a hand without folding your torso down.
Change support with the next hop and raise the other knee toward a hand.
Continue alternating at a rhythm that allows controlled landings and consistent contact.
Keep the hops small enough to maintain balance and quiet, controlled foot contacts.
Bring the knee toward the hand rather than pushing or pulling it upward.
Count each knee raise as one repetition; one left-right pair contains two repetitions.
Raising both knees together instead of alternating the support leg.
Bending the torso down to manufacture a knee touch.
Landing stiffly or increasing speed after rhythm and landing control deteriorate.
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