Star Jump
Also known as: Star Jumps
PlyometricExplosiveCardioFunctional
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Body Part: Legs
Description
The star jump uses a single vertical jump to open the arms and legs into a star shape in the air. Start with your feet near hip width, dip into a shallow squat and jump, then bring your limbs back in before landing with bent knees, rather than landing in the wide star position.
How to Perform
- Stand with your feet about hip-width apart, knees slightly bent, and arms by your sides.
- Lower into a shallow squat by bending your knees and pushing your hips back. Keep your chest up and your back neutral.
- Drive through both feet to jump straight up explosively.
- At the top of the jump, spread your legs wide and raise your arms out and up to form a star shape.
- Bring your arms and legs back in before landing.
- Land softly on the balls of your feet, then lower your heels and bend your knees to absorb the impact.
- Reset in the starting position or move directly into the next repetition, keeping each landing controlled.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Exhale on take-off and breathe in as you reset.
- Pick a point in front of you to help maintain your balance.
- Count one full take-off and landing as one repetition.
- Open the arms diagonally in the air to form the star shape.
- Leave enough space for the arms and legs to open freely.
Common Mistakes
- Starting with feet too wide or knees collapsing inward before the jump.
- Jumping forward instead of straight up.
- Failing to extend the hips and knees at the top of the jump.
- Landing with stiff, straight legs instead of bending the knees and hips.
- Letting the knees cave inward on landing.
- Rushing repetitions and losing control of the landing.
Recommended Exercises
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