How to:

1. Stand with feet shoulder-width apart, core engaged, chest tall.

2. Lower into a squat, pushing hips back until thighs are about parallel to the floor.

3. Explode upward, jumping straight up and swinging your arms overhead.

4. Land softly on your midfoot with bent knees.

5. Absorb the landing by moving straight into the next squat - that’s 1 rep.

6. For power: 3–4 sets of 5-8 reps (For conditioning: continuous reps for 20-30 seconds)
    

Coaching cues:

• Keep your chest up and back neutral.

• Swing your arms to help drive the jump.

• Land softly and control the descent.

• Keep your knees tracking over your toes.

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Avoid:

• Letting the knees cave inward.

• Landing stiff-legged or flat-footed.

How to:

1. Stand with feet hip-width apart, knees slightly bent, and core engaged.

2. Push explosively off your right leg and jump sideways to the left.

3. Land softly on your left foot while sweeping your right leg behind your left ankle.

4. Immediately push off again and jump to the right side, landing on the right foot.

5. Continue jumping side to side in a smooth, controlled rhythm.

6. Perform 10-20 reps per side.
    

Coaching cues:

• Keep your chest up and back straight.

• Stay low in an athletic position with bent knees.

• Push directly sideways, not backward.

• Engage your core for balance.

How to:

1. Stand tall with feet together, knees slightly bent, arms at your sides.

2. Jump your feet out to shoulder-width while raising your arms overhead in an arc.

3. Jump your feet back together while lowering your arms to your sides - that’s 1 rep.

4. Keep the movement smooth and rhythmic.

5. Perform for 20-30 seconds.
    

Coaching cues:

• Land softly on the balls of your feet.

• Keep your core engaged.

• Raise arms overhead without locking the elbows.

• Keep shoulders relaxed, not shrugged.
   

Modification:

• Step Jacks: Step one foot out at a time instead of jumping

How to:

1. Start in a high plank with hands under shoulders and legs extended.

2. Brace your core and keep your body in a straight line.

3. Drive your right knee toward your chest.

4. Quickly switch legs, bringing the left knee forward while the right leg extends back.

5. Continue alternating legs in a fast, running motion.

6. Perform for 20-30 seconds.
    

Coaching cues:

• Keep your hips low and body stable.

• Move fast but controlled.

• Keep your core tight the whole time.

• Use quick exhales with each knee drive.
   

Modification:

• Place your hands on a bench or chair to reduce intensity.

How to:

1. Stand tall with feet hip-width apart and core engaged.

2. Start jogging in place, lifting your knees up toward your chest (around waist height).

3. Pump your arms like running - opposite arm to leg.

4. Land softly on the balls of your feet and quickly switch legs.

5. Keep your chest upright and posture tall.

6. Perform 20–60 seconds, rest, then repeat.
    

Coaching cues:

• Move fast and light on your feet.

• Keep your core tight and back straight.

• Use your arms actively to drive the movement.
   

Modification:

• Step the knees up quickly without jumping.

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How to:

1. Stand tall with feet shoulder-width apart and arms bent at about 90°.

2. Start jogging in place, bringing your right heel toward your right glute.

3. Alternate legs, bringing the left heel toward your left glute.

4. Pump your arms like running (opposite arm to leg).

5. Land softly on the balls of your feet and keep a steady rhythm.

6. Perform for 30–60 seconds.
    

Coaching cues:

• Keep your torso upright and shoulders relaxed.

• Let your knees point down, not forward.

• Land softly and stay light on your feet.
   

Modification:

• Lift the heels back toward the glutes without jumping.
   

Progression:

• Increase speed

How to:

1. Stand upright with feet hip-width apart and core engaged.

2. Begin quickly lifting one heel at a time, alternating between feet.

3. Keep your toes close to the ground and movements small and fast.

4. Swing your arms at about 90°, like you would while running.

5. Maintain a light, steady “hop-hop” rhythm.

6. Perform for 30-60 seconds.
    

Coaching cues:

• Keep the movement low and quick, not high like high knees.

• Maintain good posture: chest up, core tight, eyes forward.

• Stay light on your feet and move smoothly.
   

Progression:

• Start slow to learn the rhythm, then increase the tempo for more cardio intensity.

How to:

1. Stand tall with feet hip-width apart.

2. Step your right foot back a little behind your left foot.

3. Drive your right knee forward and up as high as possible.

4. At the same time, bring your arms down by your side.  

5. Return to the starting position - that’s 1 rep.

6. Repeat on the other knee.
    

Coaching cues:

• Stay tall through the chest.

• Drive the knee up with speed and control.

• Use your arms actively to generate power.

• Keep your core engaged for balance.