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Number of Repetitions: Jump 25 times each day for 2 weeks
Goal: To jump accurately and smoothly in the correct position 25 times in succession
Exercise:
1. Stand in duck position, feet out and thumbs in, with heels almost touching (Figure 1).
Figure 1
- Jump and land with hands and feet in Pigeon position, feet in and thumbs out. Toes should be almost touching (Figure 2).
Figure 2
- Jump back into duck position. If this is too difficult, begin by making the switch very slowly with feet sliding into the other position.
Observations:
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Hands move to the same direction as feet.
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Upper body does not maintain upright position—bends forward or backward.
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Facial movements—clenched jaw, jaw moving, tongue sticking out.
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Legs too straight–knees are locked.
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Hips rotate or twist.
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Feet too far apart or move further apart as jumps progress (Figure 3).
Figure 3
