Jumping Jacks & Jumping Trunk Twists

Two dynamic stretches for the legs, torso, and arms

Tags: middle school, stretches & strength, dynamic stretches

Instructions:

Jumping Jacks:

  1. Stand with the feet together, pointing forward, and the arms hanging straight at the sides.
  2. 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.
  3. Immediately reverse the motion, jumping back to the starting or neutral standing position and repeat.

Jumping Trunk Twists:

  1. Hop up and down on both legs while rotating the lower and upper body in opposite directions.
  2. Change direction with each hop.
  3. Move the arms in the same direction as the torso to facilitate its turning and to provide added stability.

Performance Points:

Jumping Jacks:

  • At maximum extension:
    • Extend the feet more than shoulder-width apart.
    • Keep the arms fairly straight with the fingers almost touching.
  • 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.

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, 10-20 repetitions. Count one rep each time the legs and arms reach their starting position.

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

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