Conditioning
Jumping Jack
The jumping jack is a repeated jump that moves your feet apart as your arms rise overhead, then returns you to standing. It trains coordination and cardiovascular endurance.
- Beginner
- Compound
- Moderate injury risk
- Rest 30 sec
How to do it
- Stand with your feet together, arms at your sides.
- Jump your feet out to slightly wider than hip-width.
- Sweep your arms overhead during the outward jump.
- Jump your feet back together.
- Lower your arms to your sides during the return jump to complete one repetition.
Form cues
- Land quietly with soft knees.
- Jump only high enough to clear the floor.
- Keep your ribs stacked over your hips.
Common mistakes
- Knees collapsing inwardKeep your knees pointing in the same direction as your toes on each landing.
- Arms and legs losing rhythmSlow your pace until your arms reach overhead as your feet land apart.
Safety
Repeated impact can irritate your ankles or knees, especially when fatigue makes landings stiff or uneven. A slippery surface increases the chance of a fall or ankle twist.
- Use a level, nonslip surface with room beside you and overhead.
- Start with a short set before adding repetitions.
- End the set if you develop joint pain or cannot control your landings.
If impact bothers your ankles, knees, or hips, choose a step-out or aquatic version; seek advice from a physiotherapist if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 15–30 reps
- Rest
- 30 sec
Count one outward jump plus one return jump as one rep.