Exercise – Butt Kicks

Plyometrics are explosive exercises that increase parkour speed and power by exerting maximum effort over short bursts of time. The goal is to move rapidly while using the right biomechanics that will translate into running, jumping, or striding for parkour. #parkourplyometrics

Butt Kicks are a key plyometric exercise used to improve running form, stride efficiency, and increase lower body speed. The explosive moment works both your hamstrings and glutes and is often utilized as a warm-up or dynamic stretch. They can be performed in one place or across a short distance. Stand with your feet hip-width apart. Quickly pull your right heel to your butt by contracting the hamstring muscle. Place the ball of your right foot back on the ground as you then quickly pull your left heel up to your butt. As the foot comes down, be sure to strike with the ball of the foot.

Focus on having a quick turnover/exchange to minimize foot-to-ground contact as much as you can. This is a great exercise to incorporate into your warm-up by performing a few sets for 10-15 seconds or 10 yards. Butt Kicks pairs up perfectly with additional plyometrics:

• High Knees
• A-Skips
• Strides