Jack Jump (Male)

Setup

1. 01Stand tall with feet together and arms at the sides.
2. 02Keep knees soft and weight on the balls of the feet.
3. 03Brace lightly through the trunk.
4. 04Pick a steady tempo before starting.

Execution

1. 01Jump the feet out to roughly shoulder width while swinging the arms overhead.
2. 02Land softly with knees slightly bent.
3. 03Jump the feet back together while the arms return to the sides.
4. 04Repeat continuously at a smooth rhythm for the target time or reps.

Checkpoints

• -Arms reach fully overhead on every rep.
• -Landings are quiet and on the balls of the feet.
• -Knees track over the toes in the wide stance.
• -The rhythm stays even from start to finish.

Common mistakes

• -Cutting the arm swing short at shoulder height.
• -Landing flat-footed with locked knees.
• -Letting the knees cave inward in the wide position.
• -Leaning forward as fatigue sets in.