Alternating extension and flexion of one leg while standing (knee raise in place / skipping) ► run in place with knee raise (high knees)

Individual work

Knee lift (lift your knees alternately with high intensity up to the level of your navel and actively support the movement with your arms) on a small soft mat, which rests on a large soft mat.

Attention:
Actively move your arms and not just swing them to the side of your body. Bend your arm and leg in opposite directions (not on the same side).

Lighten:
Lift your knees less; small soft mat lies on the floor (without large soft mat).

Harden:
Additional weights (on the legs). Perform a knee lift on the large soft mat (remove the small mat).

1 soft mat (large)

1 soft mat (small) ► Make the exercise easier

2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)