Arm & Hip Countermovement Jump

Countermovement Jump with Arms on Hips

Positioning:
1. Stand with your feet shoulder-width apart.
2. Keep your arms resting on your hips.
3. Ensure your body is upright, and your posture is straight.

**Movement 1. Begin by bending your knees and pushing your hips back into a slight squat position. This is the preparatory phase of the jump.
2. Lower your body until your thighs are parallel to the ground (or as low as comfortable), keeping your back straight.
3. Quickly push through your heels and extend your legs to jump upward.
4. During the jump, aim to propel your body as high as possible while keeping your arms on your hips.
5. Land softly on the balls of your feet, allowing your knees to bend slightly to absorb the impact.
6. Reset your position and prepare for the next repetition.

Tips:
- Focus on using your legs to generate power rather than swinging your arms.
- Keep your core engaged throughout the exercise for stability.
- Start with a few repetitions, gradually increasing as you become more comfortable with the movement.