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Medicine Ball Toe Taps

IntermediateCardioTier T3

Stand tall behind a medicine ball on the floor. In a light hopping rhythm, tap the top of the ball with the ball of the right foot, then the left foot. Keep the alternating taps going.

Targets: Ankle

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball

Home Options

  • medicine ball

Dosage

3

Sets

30 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place the medicine ball on the floor in front.
  • Stand tall behind the ball ready to tap its top alternately.
  1. She stands tall directly behind the medicine ball resting on the floor, weight on both feet, ready to tap.

    Step 1 of 5

    Stand tall behind the medicine ball on the floor, ready to tap its top alternately.

  2. Her right foot's ball taps the top of the medicine ball mid-hop, the left foot still on the floor, a light bounce in her stance.

    Step 2 of 5

    In the hopping motion, tap the top of the ball with the ball of the right foot.

  3. Her left foot's ball now taps the top of the medicine ball mid-hop, the right foot returned to the floor.

    Step 3 of 5

    Switch inside the hop and tap the top of the ball with the ball of the left foot.

  4. She continues the hopping rhythm, alternating the balls of her feet on the ball top, light and quick.

    Step 4 of 5

    Keep the alternating forefoot taps going in the light hopping rhythm.

  5. She stands tall directly behind the medicine ball resting on the floor, weight on both feet, ready to tap.

    Step 5 of 5

    Stand tall behind the medicine ball on the floor, ready to tap its top alternately.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.