Jumping Jacks

Jumping jacks are a simple bodyweight exercise where you jump your feet apart and raise your arms overhead, then jump back to the start. They train your whole body and get your heart rate up, making them a good choice for a 2–3 minute warmup before play or a cool-down after a session. Your calves and shoulders do extra work as you push off the ground and reach your arms up.

Stand tall with your feet together and your arms resting at your sides. Keep your eyes forward, your chest up, and a slight bend in your knees so you are ready to move.

Jump both feet out to the sides at the same time while swinging your arms up overhead. Then jump your feet back together and lower your arms back to your sides. Repeat in a steady rhythm, aiming for light, springy landings on the balls of your feet.

Breathe in a way that feels natural and keeps you moving. If you need an easier option, step one foot out at a time instead of jumping. For a harder option, pick up the pace or add a small squat each time your feet land wide.

Fault: Landing hard and flat-footed, which puts extra stress on your joints. Fix: Land softly through the balls of your feet and keep your knees slightly bent to absorb the impact.

Fault: Slouching or letting your shoulders fall forward as you get tired. Fix: Stay tall with your chest up and your gaze forward throughout the set.

Fault: Holding your breath or breathing in short, uneven bursts. Fix: Breathe steadily and rhythmically so your body keeps getting oxygen as you move.