Stand tall

Keep your core tight

Your back flat and spine in a neutral position

While your torso is stationary raise knee as high as you can without altering your torso position

Alternate knee raises until you complete the set.

This is meant to be a rapid alternation, work at your own pace but as you get more comfortable increase the speed.

Swinging your arms as if your are running will help your balance, ideally bring your front arm to cheek higher and your rear arm should swing back past your hip.

Keep your core tight

Shoulders down and back

Your back flat and spine in a neutral position

Jump up while raising your arms and legs out to the side

Land back at attention

Repeat quickly

Jumping requires the body to decelerate a lot of force. Pick a surface that has some give and wear shoes that have shock absorbing foam to help your knees and skeletal system out.

Keep your core tight

Your back flat and spine in a neutral position

While your torso is stationary raise you leg behind you

Raise your knee toward your elbows as far as you can without changing your torso position

Alternate knee raises until you complete the set

This is meant to be a rapid alternation, work at your own pace but as you get more comfortable increase the speed.

Standing up tall with your feet directly under your hips

toes should be pointing forward

shoulders should be retracted down and back, big chest

tighten up your core and keep a straight neutral spine through out the movement.

step up on the stair landing on the mid foot.

keep your knee in line with your toe as you step up

Do NOT let your knee go beyond your toes.

This is meant to be a rapid fire exercise, try and move as quickly as you can performing the exercise correct.

Standing up tall with your feet directly under your hips

Toes should be pointing forward

Shoulders should be retracted down and back, big chest

Tighten up your core and keep a straight neutral spine through out the movement.

Drop down into a pushup position but do not perform a pushup

Kicking your feet out rapidly away from your hands

Pull your feet back under you as quickly as possible

Jump up from this crouched position.

Land back at attention

Repeat quickly

Jumping requires the body to decelerate a lot of force. Pick a surface that has some give and wear shoes that have shock absorbing foam to help your knees and skeletal system out.

If you have a history of Knee or Back pain this is not an ideal exercise for you, substitute with something more controlled such as a body weight squat or step up.

Standing up tall with your feet directly slightly wider than your hips

Toes should be pointing forward and slightly outward

Shoulders should be retracted down and back, big chest

Tighten up your core and keep a straight neutral spine through out the movement.

Drop down into a half squat position

Push off the foot furthest away from the direction you want to go

Pull your feet back under you as quickly as possible

Repeat quickly

Try and keep your hips at the same level as you slide laterally