Jumping Jacks & Jumping Trunk Twists
Two dynamic stretches for the legs, torso, and arms
Instructions:
Jumping Jacks:
- Stand with the feet together, pointing forward, and the arms hanging straight at the sides.
- In one jumping motion, bend the knees and extend both legs out to the sides while simultaneously extending the arms out to the sides and then up and over the head.
- Immediately reverse the motion, jumping back to the starting or neutral standing position and repeat.
Jumping Trunk Twists:
- Hop up and down on both legs while rotating the lower and upper body in opposite directions.
- Change direction with each hop.
- Move the arms in the same direction as the torso to facilitate its turning and to provide added stability.
Performance Points:
Jumping Jacks:
- Jump and land on the balls of the feet with a slight knee-bend.
- Point the knees and toes forward throughout the jumping action.
- Maintain upright posture with the head up.
- At maximum extension:
- Extend the feet more than shoulder-width apart.
- Keep the arms fairly straight with the fingers almost touching.
Jumping Trunk Twists:
- Keep the feet together.
- Takeoff and land in the same spot, with the feet directly beneath the hips.
- Jump and land on the balls of the feet with a slight knee-bend.
- Twist with a fluid motion.
- Maintain upright posture with the head up.
Training Specifics:
Duration / Reps:
- For both exercises, count one rep each time the legs and arms reach their starting position.
- For both exercises, do 15-25 repetitions
When: Toward the end of the pre-workout, warm-up routine; after a jog and some lower intensity stretches
Benefits:
Warms up the whole body, loosening muscles in the legs, torso, and arms
