How to Do
How to Do Medicine Ball Foot Taps Exercise
The medicine ball foot taps exercise should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the medicine ball foot taps exercise.
Beginning
Beginning Flexion and Extension
1. Maintain correct posture throughout exercise.
2. Focus on keeping your belly tight and your buttocks squeezed.
3. Integrate arms into exercise for a total body workout.
Movement
Flexion and Extension Movement
1. Place a medicine ball on the floor in front of you.
2. You are going to keep one leg in front of you and the other behind you. Your feet should have two feet of distance between them with about a six inch gap between them.
3. The foot that it is in front of is going to have its toe on top of the medicine ball with your heel raised.
4. In a quick movement, jump and switch feet so that the foot that was on the medicine ball is now on the ground and the opposing foot rests on the ball.
5. Start off slowly & increase speed as you go.
Benefits
Flexion and Extension Benefits
This variation of the workout is excellent for increasing heart rate, targeting lower-body muscles, burning calories, and improving speed, balance, and foot-handling skills. To correctly perform a standing toe tap, you must have strong glutes, hip flexors, quadriceps, hamstrings, calves, and core muscles.
