Jump-Rope High-Knee

Positioning

1. Stand tall with your feet together. If using a jump rope, hold one end in each hand at hip level.
2. Engage your core to maintain balance and stability.

Movement

1. Begin jumping by swinging the jump rope over your head and then under your feet. If not using a rope, simply start with small jumps.
2. As you jump, lift your knees high towards your chest. Aim to bring your knees up to waist level if possible.
3. Keep your arms relaxed at your sides or slightly bent in front of you as you swing the rope.
4. Land softly on the balls of your feet to minimize impact on your joints.
5. Maintain a steady rhythm, making sure to breathe steadily throughout the exercise.
6. Repeat this movement for a set duration (e.g., 30 seconds to 1 minute), then rest briefly if needed before repeating.

Tips

- Start at a slow pace to get comfortable with the movements.
- Focus on form rather than speed to avoid injuries.
- Keep your back straight and shoulders relaxed throughout the exercise.