Jumping Jack

Execution

1. Bend the knees slightly and hop your feet out wider than your shoulders.
2. At the same time sweep your arms overhead with the elbows nearly straight.
3. Land on the balls of your feet, let the heels settle and keep the knees soft to absorb it.
4. Hop back to the start with your feet together and arms down.
5. Keep an even rhythm for 30-60 seconds and land as quietly as you can.
6. If the shoulder hurts overhead, only take the arms to shoulder height.

Quick cues

• Land quietly.
• Soft knees on contact.
• Arms all the way overhead.
• Count along with a song.
• Sore shoulder, stop at shoulder height.

Common faults

• Fault: Landing on stiff legs with a loud thud

  Fix: Let the knees and hips bend on contact and work until the landing is almost silent.

• Fault: The arms only reaching chest height before dropping

  Fix: Take the arms fully overhead so the hands nearly meet, unless the shoulder is painful.

• Fault: The legs and arms falling out of sync

  Fix: Halve the speed and count out loud until both limbs meet the same beat.

• Fault: Training barefoot on hard tile

  Fix: Wear cushioned shoes or lay down a mat, especially at high rep counts.