SHIFT Fit
Clock toe taps
Clock toe taps: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand on one leg with light support.
- Tap free toes to front side and back markers. Return foot to centre between taps.
- 1 set × 5 reps per side. Use a smooth, controlled pace. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Return foot to centre between taps.
Equipment
- fixed counter
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 1 set × 5 reps per side. | fixed counter, full gym |
| intermediate | 2 sets × 5 reps per side; 45s rest between sets. | fixed counter, full gym |
| intermediate | 2 sets × 8 reps per side; 60s rest between sets. | fixed counter, full gym |
| intermediate | 1 set × 8 reps per side. | fixed counter, full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Removing support too soon; looking down throughout; reaching or stepping beyond a stable base. Exercise check: Return foot to centre between taps.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.