Jumping Jacks
The classic jumping jack — fundamental warm-up and conditioning movement, accessible to everyone.
Level: Beginner
Primary: Cardio
Secondary: Full Body
Movement: Compound
Tags: Explosive
Type: Aerobic (Cardio)
Equipment: Body Weight
Sports: Basketball Volleyball
Target muscles
The deltoids work through the arm raises. The quadriceps and calves drive the jumping. The hip abductors work through the leg spreads. The cardiovascular system is the primary target. As a warm-up movement, jumping jacks prime the entire body for activity.
How to perform
Setup
Stand with feet together and arms at the sides.
Execution
Simultaneously jump the feet out to shoulder-width while raising the arms overhead. Jump the feet back together while lowering the arms back to the sides. Continuous tempo. Land softly with slightly bent knees.
Common mistakes
- Hard noisy landings. Land soft.
- Not raising the arms fully overhead.
- Not spreading the feet to full width.
- Holding the breath.
- Slumping.
Progressions and regressions
Regress to step-out jacks (no jumping; step the feet out and in). To progress, work for time, add a weighted vest, or chain with squat-jumps.
Programming notes
Excellent warm-up and conditioning. 30-60 seconds at the start of a session.
