Kosack


  • Start Position:
    • Stand on a level floor with the feet together or comfortably close together.
    • Maintain an upright posture with the knees relaxed.
    • Allow sufficient space to step sideways and perform the jumping movement.
  • Description:
    • The Kosack is a floor-based aerobic combination that begins with a side step and continues into a straddle-style jump. During the jump, the legs extend outward to the sides before the feet return together for a controlled landing. The movement may begin with either foot.
  • Sequence:
    1. Begin standing with the feet together.
    2. Step sideways with the left foot and bring the right foot beside it.
    3. Bend the knees slightly in preparation for the jump.
    4. Jump upward, extending both legs outward to the sides into a straddle position while airborne.
    5. Bring both legs back together while airborne, preparing to land with the feet together.
    6. Land with both feet together, allowing the knees and hips to bend naturally to absorb the impact.
    7. Repeat the movement as appropriate for the aerobic routine, alternating the leading foot if desired.
  • Notes:
    • The Kosack is a high-impact aerobic movement that requires coordination, balance and controlled jumping technique.
    • Begin with a small jump and increase the range of movement only when comfortable and able to maintain control.
    • Land softly, allowing the knees and hips to bend naturally. Keep the knees generally aligned with the direction of the toes.
    • Precaution: Avoid attempting a high or wide straddle jump if you cannot maintain a controlled landing.
    • For a lower-impact alternative, perform a side step followed by controlled alternating leg movements to the sides without jumping.
    • Practice the side step and landing technique separately before combining them into the complete movement.