Initial phase

Stand in the middle of the square and lower into a squat with the knees bent so the thighs are parallel to the floor. Keep the trunk slightly inclined forward, maintaining a stable, engaged posture. Hold the hands together in front of the chest with the elbows bent, creating a compact upper‑body position that supports balance and control.

Movement

Keeping the squat position, move quickly with short lateral steps and tap all four corners of the square with your hand. Maintain the low stance as you trace an “8” pattern across the square, keeping the trunk stable and the hands close to the chest between touches to sustain speed and control.

Final position

After completing the fast “8‑pattern” touches, stay low in the squat and bring the hands back together in front of the chest. Maintain the thigh‑parallel squat stance in the center of the square, with the trunk slightly inclined forward and the elbows bent, fully matching the original setup.

Progression

P1: Switch the tapping hand or move in diagonal patterns instead of the standard “8,” increasing coordination demand. The constant change of direction challenges balance and trunk control while maintaining the low squat position.

P2: Lower the squat so the thighs drop slightly below parallel and increase the speed of the corner touches. You can also hold a small weight in the tapping hand, which forces stronger trunk stability during fast directional changes.

Body positiion

Standing

3

Sets

4

Reps