Knee-High Plyometrics Exercises

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Knee-high plyometrics exercises require the careful use of a few key techniques for the best possible results. Learn about knee-high plyometrics exercises with help from an Olympic-certified boxing trainer, fitness expert and speaker in this free video clip.

Part of the Video Series: Exercises to Stay Fit
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Video Transcript

Hi, I'm Cary Williams-Nunez. I am fitness expert and boxing coach with Prime Time Boxing and the USA Boxing Team. We're here at Prime Time Boxing right now. We're going to show you some knee high plyometric exercises. The first exercise we're going to be doing is the, of course, it's knees up, it's going to be a skip. So we call it a skip. If you are in the park or you're outside, you could just skip along and do these. Right now we're going to do them in place. So if you're in a small place you can do them in place just as well and what I'm going to do is I'm going to bring my knee up and I'm going to touch my elbow. So I'm going to twist and touch my elbow to my knee. So it will be looking like this. Knee up, knee up, knee up, knee up, knee up, again you can move forward, you can move backwards or you can stand right in place and do these. So again, plyometrics, high knees and that is your skip. The next thing we're going to be doing is jump rope with knees up. So jump rope of course is aerobic, anaerobic, cardio, you're getting it all in. We're going to do the knees up which is a little bit more of a burst of energy. So here I'm grabbing my rope. This rope here well, you want to make sure that it's going to fit your height so the first thing you want to do with your rope is put a foot right in the middle, bring your handles up, if they hit right below your arms, you're all good. So what we'll be doing is skipping rope, elbows in, here, knees up. So it's a jog in place but you'll notice that my rotation, every time the rope goes once, my knee goes up, so alternately. So if I did it slow, it would look like this and then we speed it up. So those are knees up. You can also do a knee up where you go up, down, up, down, up, down, up, down. So again another variation of our knees up with our plyometrics and I'm breathing already so you can knock it all out. If you do 15 minutes of this, watch out.


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