Jumping Jack
Jumping Jack is a cardiovascular conditioning - coordination and low-intensity plyometrics exercise involving Quadriceps, Gastrocnemius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gastrocnemius
- Secondary muscles
- Middle deltoid, Gluteus medius
- Exercise type
- Cardiovascular conditioning - coordination and low-intensity plyometrics
Exercise technique
- Start
Bring your feet together and relax your arms at your sides.
- Open
Make a small jump to place your feet slightly wider than shoulder width.
- Raise the arms
Simultaneously raise both arms out to the sides and upward.
- Land
Land softly on your forefeet with your knees slightly bent.
- Close
Make another small jump to bring your feet together and lower your arms to your sides.
- Coordination
Match the opening and closing of your arms to your feet.
- Rhythm
Keep your torso upright, breathe regularly and maintain the same small jump height.
Key technique points
- Control foot width.
- Bend your knees in the direction of your feet.
- Raise your arms through a comfortable shoulder range.
- Soften every landing.
- Open and close your arms and feet simultaneously.
- Do not shrug your shoulders upward.
Common mistakes
Landing with straight knees
Do not absorb each contact with stiff legs.
Opening too far
Do not throw your feet farther sideways than you can control.
Mismatched arms and feet
Do not open your feet while closing your arms.
Straining the shoulders
Do not exceed your joint range just to touch your hands overhead.
Leaning forward
Do not let fatigue pull your chest downward.
Jumping too high
Do not generate more vertical height than the sideways opening requires.
Frequently asked questions
Jumping Jack: why is “Landing with straight knees” a mistake?
Do not absorb each contact with stiff legs.
Jumping Jack: why is “Opening too far” a mistake?
Do not throw your feet farther sideways than you can control.
Jumping Jack: why is “Mismatched arms and feet” a mistake?
Do not open your feet while closing your arms.
Jumping Jack: why is “Straining the shoulders” a mistake?
Do not exceed your joint range just to touch your hands overhead.
Jumping Jack: why is “Leaning forward” a mistake?
Do not let fatigue pull your chest downward.
Jumping Jack: why is “Jumping too high” a mistake?
Do not generate more vertical height than the sideways opening requires.
What should I focus on when doing Jumping Jack?
Control foot width. Bend your knees in the direction of your feet. Raise your arms through a comfortable shoulder range. Soften every landing. Open and close your arms and feet simultaneously. Do not shrug your shoulders upward.
Related exercises
- Air Bike
- Knee-to-wall Ankle Mobilization
- Assisted Pistol Squat
- Back Squat
- Barbell Push Press
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.