Starting Position

  • Standing with feet just outside of shoulders and hands behind head


  • Sit back and down into squat position, keeping knees behind toes
  • Immediately jump vertically
  • Pull toes to shins in mid -air and rotate 90 degrees in one direction
  • Land in squat position, reset to start position and repeat jump in opposite direction

Coaching Keys

  • Keep chest up during jump
  • Extend hips completely during jump
  • Maintain controlled body position in the air in order to land softly, with hips back and down

You Should Feel It

  • Working your torso, hip, and leg to neutralize the rotation and generate rotational power during takeoff and landing