Forward Jump Shuffle Back

1. Stand with your feet shoulder-width apart, knees slightly bent, and arms at your sides.
2. Jump forward, landing softly with your knees slightly bent to absorb the impact.
3. Immediately shuffle your feet backwards back to the starting position.
4. Keep your knees slightly bent and maintain an athletic stance throughout the exercise.
5. Repeat the sequence, performing continuous forward jumps followed by shuffling back.

1. Land softly after each forward jump to minimize impact on your joints.
2. Engage your core muscles to stabilize your spine and support the movement.
3. Keep a low and controlled shuffle as you move back, maintaining a constant level of tension in your legs.
4. Allow natural arm movement to assist with balance and momentum. Swing your arms forward during the jump and slightly backward during the shuffle.
5. Breathe rhythmically throughout the exercise. Exhale upon landing and inhale during the shuffle.

Easier

• If the exercise is too intense, reduce the distance of the forward jump and the lateral shuffle.
• Perform the exercise at a slower pace to focus on control and coordination.
• Instead of jumping forward, take a step forward and then shuffle back. This modification reduces impact.