1. Starting Position:
- Stand facing your partner about 5-10 feet apart.
- Both partners should be in a ready stance: knees slightly bent, feet shoulder-width apart, and hands positioned in front of your body.
2. Initiating the Movement:
- One partner will start by performing a squat by bending at the knees and hips, keeping your back straight and chest up. Aim to lower your hips until your thighs are parallel to the ground.
3. The Shuffle:
- As you rise from the squat, explosively jump forward towards your partner. Use your arms to help propel your body upward and forward.
- Your partner should be ready to catch a medicine ball or engage in a light toss. This adds coordination and engages the core muscles.
4. Catching the Ball (if applicable):
- After jumping, catch the ball with both hands, bringing it close to your chest to absorb the impact. Your knees should be slightly bent to maintain balance.
5. Return and Repeat:
- After catching the ball, quickly shuffle back to your starting position.
- Reset your stance and prepare for the next jump.
6. Alternating Turns:
- Switch roles with your partner after a set number of jumps, ensuring both partners get a chance to jump and catch.
7. Repetitions and Sets:
- Aim for 10-15 repetitions or a set time (e.g., 30 seconds) before resting.
- Complete 3-4 sets with rests in between.
Key Points:
- Focus on maintaining good form throughout the exercise.
- Ensure you land softly to protect your joints.
- Engage your core for stability and balance.
- Communicate with your partner to maintain synchronization.
