Swing & Hop

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your knees slightly bent and your arms relaxed at your sides.

2. Initiate the Swing:
- Bend slightly at your hips and knees, swinging your arms back behind you.
- This is similar to preparing for a jump.

3. Jump Preparation:
- As you prepare to jump, engage your core muscles.
- Make sure your back is straight and your shoulders are down.

4. The Jump:
- Swing your arms forward and jump explosively upwards.
- Focus on landing softly, allowing your knees to bend to absorb the impact.

5. The Hops:
- Upon landing, keep the movement fluid.
- Quickly bounce back into a hop, using your arms to help propel you upwards again.
- Aim to keep your jumps controlled.

6. Repetition:
- Perform multiple repetitions of the swing and hop combination.
- Start with a set of 5-10 swings and hops, gradually increasing as you gain confidence and strength.

7. Breathing:
- Inhale as you swing your arms back and exhale as you jump and land.

8. Cool Down:
- After completing your sets, perform some light stretches, focusing on your legs and arms to prevent stiffness.

Safety Tips:
- Ensure you perform the exercise in a safe space with enough room to jump and land.
- Pay attention to your form to prevent injuries, especially during the landing phase.