It's a plyometric exercise, meaning it uses quick, powerful movements.

This exercise helps you jump higher and move faster.

It works many muscles in your legs and core at the same time.

Doing this exercise regularly can make you stronger and more agile.

It's good for athletes because it improves performance in sports.

It also helps improve your heart health and stamina.

The Double Knee Thrust and Swipe is a good addition to any workout that focuses on strength and fitness.

Remember to learn the correct form before doing this exercise to avoid injuries.

Start slowly and gradually increase the number of repetitions as you get stronger.

It makes you faster and more coordinated. This is really helpful for sports where quick movements are important.

This exercise helps you become stronger and more powerful. You'll be able to run and jump much better.

It works many muscles in your body at once. This includes your stomach muscles, legs, and arms.

It's a good way to get your heart rate up and improve your stamina. You'll be able to exercise for longer periods of time.

Because it helps with so many things, the Double Knee Thrust and Swipe is a useful exercise for many different types of workouts.

Bring your knees in: Quickly pull both knees towards your chest at the same time. Keep your tummy muscles tight – this is important!

Reach out: As your knees come up, stretch your arms forward like you're sweeping the floor in front of you.

Go back to plank: Put your feet back to where they started in the plank position. Keep your core strong and steady.

Do it again and again: Keep repeating this whole movement as fast as you can for 30 seconds. Try to make it smooth and controlled.

Important tip: Focus on doing the exercise correctly, not just quickly. Good form is more important than speed. Doing it right will help you get better results.

Try the Straight Arm Double Knee Drive: Bring your knees to your chest while your arms stretch forward. This improves your balance and core strength. It's a great exercise for athletes who need quick movements.

Another option is the Double Twist Knee Up: Jump and twist your body. This works your core muscles and makes you more agile. It's fun and adds a new challenge to your workouts.

Both exercises keep the energy of the original move but add something new.

The Straight Arm Double Knee Drive helps you move your arms and legs together, making you more agile.

The Double Twist Knee Up makes your core stronger by adding a twisting motion.

Experiment with both to find what you like best!

Straight Arm Double Knee Drive: This exercise is all about getting better at moving quickly and strengthening your core muscles. Instead of swinging your arms, you keep them straight out in front of you as you bring your knees up towards your chest. This works your core muscles in a slightly different way and helps you stay balanced.

Why it's good: Improves your ability to move quickly and easily, strengthens your core muscles, and helps with balance.

Side Step Swipes: This exercise is great for improving how well you can move sideways and getting your heart rate up. You step to the side and reach down towards the ground with each step. This is a different way to work your leg and core muscles.

Why it's good: Helps you move sideways better, improves your coordination (how well your body parts work together), and gives you a good cardio workout.

Both of these exercises offer a fun new way to work out. Try them and see which one you like best!

Breathe steadily: Don't hold your breath. Breathe out as you bring your knees towards your chest, and breathe in as you extend your legs back to the starting position. Consistent breathing helps control the movement and prevents you from getting lightheaded.

Move smoothly: Avoid jerky or sudden movements. The Double Knee Thrust and Swipe should be a flowing motion. Smooth movements help you engage your muscles effectively and reduce the risk of strains or pulls.

It helps you move faster and more easily (agility).

It makes your muscles stronger (strength).

It improves your heart and breathing (cardiovascular fitness).

Doing this exercise regularly will make you a better athlete.

Add it to your regular workouts to see good results.

The Double Knee Thrust and Swipe involves a quick jump with both knees coming up towards your chest, followed by a sweeping motion of one leg to the side.

The jump helps build leg power and explosiveness.

The knee drive improves core strength and stability.

The side swipe works on hip mobility and coordination.

Remember to warm up before doing this exercise to avoid injuries.

Start slowly and gradually increase the number of repetitions as you get stronger.

Listen to your body and stop if you feel any pain.

It's a good idea to practice this exercise with a coach or trainer, especially when you are starting.

This exercise is good for many sports, like basketball, soccer, and tennis.