Compression Ankle Support

Marching lunges are more challenging and work both the core and lower body.

You can consult a trainer when starting out.

Step forward with one foot, bending your knee approximately 90 degrees.

Lower the knee of your back leg to the ground, keeping the thigh of your front leg almost parallel to the ground.

Pause for a few seconds.

Step forward with your back leg and repeat the lunge.

Work your way up to 10 reps per leg.

Plyometrics involve jumping movements to help your muscles generate maximum force as quickly as possible.

They require a certain level of strength, so start slowly and work with a trainer.

Always warm up before performing.

Stand upright with your hands on your hips.

Jump straight with your knees straight and straight.

Flex your ankles dorsiflexing as you jump, lifting your toes.

Stretch your ankles before landing.

Jump again, pushing off the balls of your feet.

Work your way up to 25 reps per set, doing 2 to 3 sets.

Hold your arms upright naturally.

Jump up, raising your arms.

Repeat 10 times.

Hop upright on one foot, raising your arms.

Repeat 10 times.

Both hopping and jumping can also be performed forward, backward, or side to side.