Starting Position: Place a BOSU balance trainer on the floor 3 to 6 inches in front of your feet on a non-slip surface.
Downward phase: Begin your downward phase by first shifting your hips backwards then slowly moving downwards to create a hinge-like movement at your knees. Continue to lower yourself until you feel your heels about to lift off the floor. Try to maintain a flat back by bending forward at the hips, keep your head facing the BOSU directly and position to your arms where comfortable or where they offer the greatest degree of balance support.
Jumping motion: With only a very brief pause, explode upwards onto the top of the BOSU, pushing and extending your ankles, knees and hips simultaneously. As you jump into the air, keep your feet level with each other and parallel with the floor, but bring them together to land on the top of the BOSU
Landing: Land with your trunk inclined slightly forward, head aligned with your spine and back rigid or flat. Keep your core muscles engaged, stiffening your torso to protect your spine.
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