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Countermovement Jump
- 1 - Stand tall with your feet shoulder-width apart and arms at your sides.
- 2 - Quickly dip into a quarter squat by bending your knees and pushing your hips back, simultaneously swinging your arms downward and behind you.
- 3 - Without pausing at the bottom, explosively reverse the movement by driving through your heels, extending your hips, knees, and ankles fully.
- 4 - Simultaneously swing your arms upward to generate additional momentum as you leave the ground.
- 5 - Jump as high as possible, reaching full triple extension at the ankles, knees, and hips.
- 6 - Land softly on the balls of your feet, immediately absorbing the impact by bending your knees and hips to cushion the landing.
- 7 - Reset to the starting position and repeat for the desired number of repetitions.
