Medicine ball block


How to Do:

  1. This exercise involves quick footwork movements using the step.
  2. Initially choose a step height that is low (no risers).
  3. To start, face the step with one foot on the step and the other on the floor in front of the step (as shown).
  4. The movement involves hopping and simultaneously switching feet position (the one that is on the ground goes to the bench and vise versa) - see video link.
  5. You can be timed to see how many you can do in a given time.
  6. The test should be terminated if you notice any of the following observations: repeated tripping on the step, loss of balance, pain of any sort, rolling of ankles, dizziness, shortness of breath, and / or numbness in the arm or jaw.


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