ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ꯫ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

• Body Part: Haanbaakeyuyituplyometricskeyayaa.
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.

Introduction to the ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ꯫ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ ꯑꯁꯤ ꯀꯣꯔ, ꯒ꯭ꯂꯨꯠ ꯑꯃꯁꯨꯡ ꯂꯦꯒ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯀꯥꯔꯗꯤꯑꯣ ꯑꯃꯁꯨꯡ ꯁ꯭ꯠꯔꯦꯡꯊ ꯇ꯭ꯔꯦꯅꯤꯡ ꯑꯅꯤꯃꯛ ꯄꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯑꯦꯖꯤꯂꯤꯇꯤ, ꯕꯦꯂꯦꯟꯁ, ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯀꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯑꯐꯕꯥ ꯈꯅꯕꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯦꯛꯅꯤꯛ ꯑꯗꯨ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ, ꯀꯦꯂꯣꯔꯤꯁꯤꯡ ꯃꯩ ꯊꯥꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡꯗꯥ ꯅꯨꯡꯉꯥꯏꯕꯥ, ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯅꯕꯥ ꯉꯃꯒꯅꯤ꯫

Performing the: A Step-by-Step Tutorial ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ꯫ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯣꯡ (left foot)ꯗꯥ ꯁꯤꯖꯤꯟꯅꯧ, ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯈꯔꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯊꯝꯂꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯗꯨ ꯆꯦꯛꯁꯤꯟꯅꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯇꯥꯔꯒꯦꯠ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯆꯦꯟꯊꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯥꯌ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯁꯥꯡꯗꯣꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯈꯨꯎꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯧꯊꯣꯀꯎ꯫
• ꯑꯔꯣꯏꯕꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯔꯣꯏꯕꯥ ꯈꯣꯡꯊꯥꯡ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯁꯦꯝ-ꯁꯥꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯍꯥꯅꯕꯥ ꯂꯥꯅꯒꯤ ꯁ꯭ꯇꯦꯟꯁ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯜꯂꯨ꯫

Tips for Performing ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ꯫ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫

• **ꯅꯍꯥꯛꯀꯤ ꯍꯤꯞ ꯁꯤꯖꯤꯟꯅꯧ:** ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯈꯣꯡ ꯑꯗꯨ ꯀꯤꯛ ꯇꯧꯕꯈꯛꯇꯗꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ꯫ ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯀꯀꯤ ꯁꯛꯇꯤ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯈꯛꯇꯗꯒꯤ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯇꯒꯤ ꯂꯥꯀꯏ꯫ ꯅꯍꯥꯛꯅꯥ ꯀꯤꯛ ꯇꯧꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯤꯞ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯆꯠꯂꯨ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯤꯛ ꯑꯗꯨꯗꯥ ꯄꯥꯋꯔ ꯍꯥꯄꯆꯤꯅꯒꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯑꯁꯣꯛ-ꯑꯄꯅꯗꯒꯤ ꯉꯥꯀꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
• **ꯅꯍꯥꯛꯀꯤ ꯍꯤꯂꯅꯥ ꯀꯤꯛ ꯇꯧꯕꯥ:** ꯑꯇꯣꯞꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯈꯣꯡ ꯅꯠꯠꯔꯒꯥ ꯈꯣꯡꯒꯤ ꯕꯣꯜ ꯑꯗꯨꯅꯥ ꯀꯤꯛ ꯇꯧꯕꯅꯤ꯫ ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ ꯑꯁꯤ ꯃꯃꯤꯡꯗꯥ ꯇꯥꯀꯄꯒꯨꯝꯅꯥ ꯍꯤꯜ ꯑꯗꯨꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯄꯥꯡꯊꯣꯛꯀꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯇꯥꯔꯒꯦꯠ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯍꯟꯅꯕꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯨ꯫
• **ꯅꯍꯥꯛꯀꯤ ꯆꯠꯊꯣꯛ-ꯆꯠꯁꯤꯟ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ:** ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯀꯤꯛ ꯇꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯅꯒꯅꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯄꯨꯔꯛꯇꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯆꯠ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧ꯫

ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ꯫ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ꯫ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯀꯤꯀꯕꯣꯛꯁꯤꯡꯗꯥ ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ ꯑꯁꯤ ꯁꯣꯏꯗꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯇꯞꯅꯥ ꯍꯧꯔꯀꯄꯥ ꯑꯃꯁꯨꯡ ꯃꯊꯧ ꯇꯥꯕꯥ ꯃꯑꯣꯡ ꯑꯗꯨ ꯇꯝꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯇ꯭ꯔꯦꯟ ꯇꯧꯔꯕꯥ ꯏꯟꯁꯠꯔꯛꯇꯔ ꯑꯃꯒꯤ ꯂꯃꯖꯤꯡ ꯃꯈꯥꯗꯥ ꯇꯝꯕꯗꯥ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯃꯁꯤ ꯍꯦꯟꯅꯥ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯒꯤ ꯋꯥꯔꯀꯑꯥꯎꯇꯀꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯅꯤꯡꯁꯤꯡꯒꯗꯕꯅꯤ꯫

What are common variations of the ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ꯫ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫?

• ꯁ꯭ꯄꯤꯅꯤꯡ ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ: ꯚꯔꯁꯟ ꯑꯁꯤꯗꯥ, ꯀꯤꯀꯔ ꯑꯗꯨꯅꯥ ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ ꯑꯗꯨ ꯍꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯑꯃꯥ ꯂꯧꯅꯕꯒꯤꯗꯃꯛ ꯃꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯑꯀꯣꯌꯕꯗꯥ ꯍꯨꯟꯗꯣꯀꯏ꯫
• ꯖꯝꯄꯤꯡ ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯀꯤꯀꯔ ꯑꯗꯨꯅꯥ ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ ꯑꯗꯨ ꯑꯦꯛꯁꯦꯁ ꯇꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯅꯨꯡꯁꯤꯠꯇꯥ ꯂꯥꯞꯅꯥ ꯆꯠꯄꯥ ꯃꯊꯧ ꯇꯥꯏ, ꯃꯁꯤꯅꯥ ꯑꯉꯀꯄꯥ ꯏꯂꯤꯃꯦꯟꯇ ꯑꯃꯥ ꯍꯥꯄꯆꯤꯜꯂꯤ꯫
• ꯐ꯭ꯔꯟꯇ ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ, ꯀꯤꯀꯔ ꯑꯗꯨꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯍꯤꯜ ꯑꯗꯨ ꯃꯈꯣꯌꯒꯤ ꯃꯃꯥꯡꯒꯤ ꯈꯣꯡ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯇꯥꯔꯒꯦꯠ ꯑꯗꯨꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯃꯥꯡꯂꯣꯃꯗꯥ ꯄꯨꯁꯤꯜꯂꯀꯏ꯫
• ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ: ꯚꯔꯖꯟ ꯑꯁꯤꯅꯥ ꯀꯤꯀꯔ ꯑꯗꯨꯅꯥ ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ ꯑꯗꯨ ꯑꯦꯛꯁꯦꯁ ꯇꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯈꯣꯡ ꯑꯗꯨ ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯃꯣꯁꯟ ꯑꯃꯗꯥ ꯁꯣꯏ ꯇꯧꯕꯥ ꯌꯥꯎꯏ꯫

What are good complementing exercises for the ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ꯫ ꯀꯤꯀꯕꯣꯛꯁꯤꯡ ꯇꯧꯕꯥ꯫?

• ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯀꯤꯀꯁꯤꯡ: ꯔꯥꯎꯟꯗꯍꯥꯎꯁ ꯀꯤꯀꯁꯤꯡꯅꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯀꯣꯑꯣꯔꯗꯤꯅꯦꯁꯟ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯀꯤꯀꯕꯣꯛꯁꯤꯡꯗꯥ ꯃꯥꯌ ꯄꯥꯛꯅꯥ ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯛ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯛꯅꯕꯒꯤꯗꯃꯛꯇꯥ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫
• ꯁ꯭ꯛꯕꯥꯇꯁꯤꯡ: ꯁ꯭ꯛꯕꯥꯇꯁꯤꯡꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯒ꯭ꯂꯨꯇꯁꯤꯡꯗꯥ, ꯍꯦꯟꯅꯥ ꯀꯅꯈꯠꯄꯥ ꯕꯦꯖ ꯑꯃꯥ ꯑꯃꯁꯨꯡ ꯍꯤꯜ ꯄꯨꯁ ꯀꯤꯀꯒꯨꯝꯕꯥ ꯈꯣꯡꯆꯠꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯍꯦꯟꯅꯥ ꯄꯥꯋꯔ ꯄꯤꯕꯥ ꯉꯝꯃꯤ꯫