Setup & Positioning
- Stand with feet shoulder-width apart.
- Keep your chest tall, shoulders back, and core engaged.
- Arms relaxed at your sides, ready to swing for momentum.
Key point: “Load like a squat, explode like a jump, and land like a ninja—soft and controlled.”
Execution
- Lower into a squat, hips back and down until thighs are at least parallel to the floor.
- Swing your arms upward as you explode through your legs to jump as high as you can.
- Land softly on the balls of your feet, immediately absorbing impact by bending knees and hips.
- Reset or flow into the next rep depending on your goal (power vs. endurance).
Where You Should Feel It
- Quads, glutes, and hamstrings generating power
- Calves assisting in the jump
- Core stabilizing the torso during takeoff and landing
Where You Shouldn’t Feel It
- Sharp knee pain from collapsing inward on landing
- Lower back strain from arching or leaning forward
- Ankle pain from stiff, flat-footed landings
Breathing
"Inhale during the squat load, exhale explosively as you jump, then reset your breath for the next rep."
Common Mistakes to Avoid
- Landing stiff-legged – Always absorb with a soft knee bend.
- Knees collapsing inward – Keep them aligned over toes.
- Shallow squat load – Use a full, strong squat to maximize power.
- Looking down – Keep eyes forward to maintain posture and control.
