Squat, jump and strengthen

Squat jumps help develop strength and power in your legs for a variety of sports and fitness activities. Here are the ground rules for keeping squat jumps safe and effective.

1. Stand with your feet shoulder-width apart. Bend your knees directly over your toes and sit back, moving your hips behind your heels. Exhale as you swing your arms behind your hips.

2. Inhale, sweep your arms overhead and push off your legs to jump up. Extend your body upright. As you come down, be sure to land with your weight on your toes then immediately transfer weight to the heel. Use your entire foot as a rocker to spread the impact over a greater surface. Try to keep your knees in line with your toes and bend your ankle, knee and hip joints to help absorb the shock.

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Karen Voight can be reached at kvoightla@aol.com.