How to do it
Keep your weight centered over the midfoot as you land.
- 1
Start by running in place, engaging your core and pumping your arms.
- 2
Transition into a semi squat by lowering your hips back and down into a half squat position.
- 3
Explode upward into a jump from the semi squat position.
- 4
Land softly and immediately return to running in place.
- 5
Repeat the sequence, alternating between running and semi squat jumps.
Expert tip
When performing the semi squat jump, focus on explosive power from your legs while keeping your back straight to maximize the intensity of the jump.
Common mistakes
- ✕Letting the knees cave inward as you squat
- ✕Landing with stiff, straight legs
- ✕Pumping the arms unevenly during the run