Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees face more forward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.
Stand on a stable surface with the feet facing more forward as demonstrated, without forcing a strictly parallel position.
Lower into a controlled squat, allowing the knees to follow the direction of the feet.
Drive through both feet and extend the hips, knees and ankles to jump vertically.
Land with the hips and knees bending to absorb the impact, regain balance and repeat.
Start with a small jump and prioritise controlled landing.
Use a comfortable squat depth without forcing the knees or feet.
Keep the landing area clear and stop the set if control deteriorates.
Landing with locked knees.
Allowing the knees to collapse inward relative to the feet.
Rushing the next jump before recovering balance.
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