This tabata coordination training workout is great for prepration movement before your strength training or cardio training. It can also be a great rest day workout. The intention is to build foot speed, agility, and quickness (SAQ). You should only go as fast as your body can control with proper form.
A few key kinetic chain check points are:
Foot point straight ahead Knees align without caving in or caving out Back is straight Ideally spine is neutral
I have a lot of corretive exercises needed to correct my kinetic chain alignment but these are check points before you can go faster.
Tabata format: 10 sec rest 20 sec work 8 rounds 4 min
repeat 2 to 3 times if time allows
Exercise details and time stamps:
Use a jump rope /towel as a line on the floor or you can draw a line on the floor:
1:27: Sagittal Plane Jump (front + back) 1:57: Frontal Plane Jump (side + side) 2:30: Quick Saggital Plane Front Shuffle (lead with right foot) 2:54: Quick Saggital Plane Front Shuffle (lead with left foot) 3:23: Quick Transverse Plane Shuffles (lead with right foot) 3:54: Quick Transverse Plane Shuffles (lead with left foot) 4:23: Quick Saggital Plane Backward Shuffle ( lead with right foot) 4:53: Quick Saggital Plane Backward Shuffle (lead with left foot)
Rest for 0 to 60 sec then repeat up to 3 times
Hopefully you enjoy this workout and for more intense Tabata cardio workouts below:
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