Jumping Jack
Equipment: None
Tempo: Steady and controlled rather than rushed, especially when starting out.
Breathing: Breathe rhythmically with the movement — don't hold your breath.
Starting position
Stand tall, feet together, arms at your sides.
Step by step
- Jump your feet out wider than shoulder-width while raising your arms overhead.
- Land softly on the balls of your feet, knees slightly bent.
- Jump back to the starting position, lowering your arms.
- Repeat at a steady, sustainable rhythm.
Correct-form cues
- Land softly — think 'quiet feet' rather than stomping.
- Keep a slight bend in the knees on landing to absorb impact.
Common mistakes
Landing flat-footed and stiff-legged
Coaching cue: Land on the balls of your feet with soft knees to cushion the impact.
Going too fast and losing form
Coaching cue: Slow the pace until the movement feels controlled, then build speed gradually.
Easier option
Half jacks — step one foot out at a time instead of jumping both.
Harder option
Add a small squat at the wide position for extra intensity.
Safety note
- A higher-impact movement — modify to the step version if you have knee or joint sensitivity.
Stop and rest if you notice: Joint pain on landing; Shortness of breath beyond what feels like normal exertion.
These are general coaching cues, not a substitute for in-person instruction. If you have pain, an injury, or a medical condition, check with a qualified professional before trying this exercise.
