Quick taps that turn your ankles into springs.
Stay tall and balanced on the dome, let the tapping foot stay light and fast.
With one foot planted on the dome and the other tapping out to the floor, your calves run two jobs at once, the planted side holds the wobbling surface still while the free side fires quick, light taps. The pace keeps you on the balls of your feet, so the ankle complex never gets a rep off. It earns its place as low-impact foot speed and ankle conditioning, a smart warm-up or finisher for anyone who jumps, runs or cuts.
The one on the dome. The tapping foot moves fast but stays light, while the planted calf and ankle fight the wobble every second. Swap feet halfway so both sides get the stability work.
Neither in the heavy sense. It is footwork and ankle conditioning, best used in warm-ups, circuits or as a low-impact way to build the quickness that jumping drills demand.
As fast as you can go while staying tall and keeping the dome dead still. If the planted side starts rocking, the tempo is too hot.
