How To Do Power Jumping Jacks Video

Power jumping jacks are more demanding variations of jumping jacks, often used for muscular endurance and speed training. Learn how to do power jumping jack exercises in this strength training video.

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Increases endurance level for athletes
Land with feet together
Avoid locking knees
Lengthen spine as you lift

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Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

AMY MCCAULEY: Here is how you do a power jumping jack. First, you want to start with your hands down by your sides. Feet are together, and knees are slightly bent. We're going to explode up and straight back down. You're going to avoid locking your knees as you come down. Reaching up and down. Reach and touch. Knees should stay soft. Open up the chest. Hands clasp together and back down. This is very explosive, so you're going to jump quick. You can do them back to back, or you can take a break and do one at a time. You're still getting the same motion, full range of motion, extension to the legs and extension to the arms. So four things to remember: This is really good for those of you who are involved with sports and want to increase your endurance. Reach up, hands over your head. Shoulder should be relaxed down the spine. We don't want to choke your neck. Your knees should be soft as you're reaching up. When you lift, there is a lengthening of the spine. Shoulders should be backed down the spine. You're coming down, bending the knees, stay soft. Chest needs to stay open. We want to avoid rounding the back, and we want to avoid the knees popping out. Try to think everything goes up in a straight line and back down. Also when you're landing, try to land with your feet wide. You want to avoid coming out putting pressure in your inner thighs. Take a nice deep breath in, explode up and down. So you try 4 to 5 reps at the same time, or you can do one back to back. Do whatever you're comfortable with. Remember you want to take your time. Do 3 to 4 sets, reps to fatigue as preferred, and that's how you do your explosive jumping jack.

How to Do Power Jumping Jacks Video

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