Instructions

Stand with your feet shoulder-width apart. Bend at the knees, extending your arms behind your torso. Bring your hips back then, shift your weight onto the balls of your feet so that your heels are lifted off the ground. Explode into the air, pushing off the toes, and swing your arms forward and straight up above your head.

Jump as far forward as you can. Land on the ground with bent knees in a deep squat position to lessen the impact.