Stand with feet hip width apart, feet parallel. Weight evenly distributed through left and right sides of the feet.
Condense the body, bending into a squat imagining that this position is powerful and has the potential to 'explode' from that position. This explosiveness is generated through the legs and the arms which are thrust forward.
From this position 'explode' smoothly and forcefully in an upwards direction allowing the body to extend through the crown of the head, aiming to reach as high as possible.
On the return to the ground, land on one foot in a controlled manner. Allow the ankles, knees, and hips to absorb the landing. Create softness through these joints as they bend and cushion the landing.
Repeat the sequence landing on the opposing foot.
The qualities of the landings are extremely important as the knee must track over the foot, and the hips must maintain stability.
ADJUSTMENTS / WHAT TO LOOK FOR
In the initial preparatory phase, and the Landing phase- Maintaining 90' in the knee joint, and not allowing the bend to go any deeper.
During the initial squat and the unilateral landing, the knees have a tendency to fall inwards. They should be directly over the tips of the toes.
Landing- Allow the spine to be long avoiding sinking into the lower back.
Landing- Be aware of the hip joint jutting out to the side to counter instability. Maintain stability in the hip region.
