Instructions
Standing
Begin standing with your feet shoulder-width apart. Bend at your knees as if you are sitting on a chair (i.e., a squat). Jump upward from the squat position, on the spot, and land with a slight bend in your knees for cushioning. Return to a standing position. In the squat position, drive your body upward pushing off of your feet as your toes are the last to leave the ground. Have your hands out in front of your body to maintain balance. Your knees should be in line with your ankles and not go over your toes.
Key Phrase: “Squat, jump.”
Seated
Start by sitting with feet together and safely planted on the ground. Back is straight and knees directly above your ankles. Have arms at your side with elbows bent at 90 degrees Swing both arms simultaneously forward and back with control.