Vertical Jump

Setup

• Stand tall with the feet about hip to shoulder width.
• Arms relaxed at the sides, ready to swing.

Execution

1. 1.Dip quickly by bending the hips and knees while swinging the arms back.
2. 2.Reverse immediately, swinging the arms up and extending everything to jump as high as possible.
3. 3.Land softly, reset fully, and repeat as a fresh maximal effort.

Breathing

Reset the breath between jumps.

Form cues

• Use the arm swing — it is worth real height.
• Short, fast dip rather than a slow squat.
• Every rep is a maximum effort, so rest as prescribed.

Common mistakes

• Dipping too slowly and losing the stretch reflex.
• Treating the set as conditioning rather than as speed work.
• Landing stiff-legged.