Jumping Jack
A repeated jump that moves the feet apart while the arms rise overhead.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Jump
- Modality
- Plyometrics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Moderate
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand tall with feet together and arms by your sides.
Do the rep
- Jump the feet apart while raising the arms overhead.
- Jump the feet together while lowering the arms.
What counts as a rep
A rep counts when the feet move apart as the hands touch overhead, then return together with arms at the sides.
One rep moves both feet apart as both hands touch overhead, then ends with feet together and arms at the sides.
Breathing
Breathe steadily and match the breath to the jumping rhythm.
Cues
- Land softly
- Move arms and legs together
- Keep a steady rhythm
Common mistakes
Landing with stiff knees
What you seeThe knees remain straight as the feet contact the floor.
FixUse a small knee bend to absorb each landing.
Soft landings improve control during repeated contacts.
Short arm or foot range
What you seeThe hands do not meet overhead or the feet stay partly apart at the finish.
FixUse a pace that permits the full open-and-close cycle.
Overhead hand contact and a closed stance define a full cycle.
Stop the set if
- Stop if you feel sharp pain.
- Stop if landings become stiff, uneven, or uncontrolled.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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