18
Basic jumps
1. Stand in the middle of the mat and shift
your body weight on your tips. Straddle
slightly and look on the mat.
2. Move your arms forward and upward in
a circle.
3. While jumping, keep legs together and
pull tips downward.
4. Keep your feet slightly apart while
falling.
Knee jumps
1. Start with basic jump but not too high.
2. Fall on knees and keep your back
uprightly. Use arms to keep balance.
3. Move your arms upwards to come back
to the basic-jump position.
4. Fall on the buttock (like sitting).
5. Put your hands on the mat to your hips.
6. Push off by hands and stand up again.
Prone jumps
1. Start with small jumps.
2. Fall on your abdomen (face is down)
and let your arms stretched forwards.
3. Push off by hands and stand up again.
Turning by 180
°
1. Start with prone jumps.
2. Jump off by your right or left hand
depending
on
intended
turning
direction.
3. Push your head and shoulders in the
same direction and keep your back
parallel to the mat. Head is up.
4. Fall on your abdominal muscles and go
back to the initial up-position using
hands and arms.