Toe Tap to Step

Setup

- Prepare and inspect the required equipment (plyo box) and clear enough space for the full movement and safe exit.

- For Toe Tap to Step, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Use a low non-slip step, stand close enough to tap without reaching and begin with both feet under the hips.

Execution

- Tap one forefoot lightly, return it under the body and switch sides with quick quiet contacts.

Range, tempo and breathing

- Complete 3 × 20–60 seconds at a repeatable pace. Build up gradually and keep acceleration and braking inside any measured distance.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not kick the step, lean back or let the support knee collapse. Lower the step or slow to a marching tap.

Regression and progression

- Lower the pace, resistance, incline or work interval until breathing and movement are coordinated.

- Increase one variable at a time: duration or distance first, then pace or resistance.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Stop as well if the route, landing area, grip or machine is no longer secure.