Safety Notes

• Avoid if acute knee, hip, or ankle pain exists
• Consult doctor if pregnant or with balance issues
• Keep knees soft to prevent locking
• Engage core to protect back
• Start slow if new to jumping exercises

Spotting

Not required; perform in open space away from obstacles

Common Mistakes

• Landing heavily on heels
• Arching lower back
• Knees caving inward
• Hunching shoulders
• Inconsistent arm-leg timing

• Knee joint pain
• Hip injuries
• Ankle instability
• Acute lower back issues
• Pregnancy without clearance

• Basic ankle dorsiflexion for jumping
• Shoulder horizontal abduction
• Hip abduction range

Build Up First

• Familiarity with jumping jacks or stepping side-to-side