Star Jump

intermediate · jump

Setup

Pick a spot with a high ceiling clear of lights and fans, on a level, slightly springy, non-slip floor such as wood or a training mat, with enough room on both sides to spread your arms and legs fully without hitting a wall or weights. Stand comfortably with your feet shoulder-width apart, arms held close to your body.

Execution

Squat down halfway quickly to trigger a springy reflex.
Exhale sharply and explode straight upward as high as you can right after.
While airborne, spread both your arms and legs out wide, forming a star shape.
Bring the arms and legs back in before landing, landing softly on the whole foot.
Bend the knees slightly to absorb the impact, stand back up and rest before repeating.
Do 6-8 reps a set with 90 seconds of rest between sets.
If a landing thuds, the knees cave in or you need an extra step to stay upright, end the set right there.

Breathing

Exhale sharply right as you jump, inhale as you set up. Do not hold your breath before jumping.

Quick cues

Dip fast, jump straight up.
Spread arms and legs while airborne.
Bring them back in before landing.
Land soft, slight knee bend.

Common faults

Fault: Landing before the arms and legs have closed back in
Fix: Break the movement into slow parts to learn the timing of closing up before touchdown.
Fault: Landing with stiff, locked legs
Fix: Keep a slight bend ready in the knees to absorb the impact right on contact.
Fault: Jumping back to back with no rest, letting the technique break down
Fix: Rest fully between jumps to keep the technique at its best.

Equipment

bodyweight

Muscle groups

legs, calves, glutes, shoulders