1
Stand with feet hip-width apart, arms at sides or extended to sides for balance, chest upright, and core engaged. Maintain neutral spine alignment with shoulders back.
2
Prepare by ensuring feet are firmly planted on the ground, toes pointing forward. If arms are extended, raise them to shoulder height to aid balance during the jumping motion.
3
Lower your body by bending at the knees and hips, descending into a quarter to half squat position. Keep chest elevated and weight distributed through heels and midfoot. Arms can swing backward to generate momentum.
4
Explosively extend through the legs, driving upward through heels and midfoot to propel body upward into a jump. Simultaneously swing arms forward and upward to assist with lift. Land softly with knees slightly bent, immediately descending into the next repetition in a continuous smooth motion.