Knee Jump to Vertical Jump

How to perform it

Step-by-step instructions

1. 01Begin kneeling tall on a padded surface with the hips extended and the arms ready to swing.
2. 02Explosively drive the hips and arms to jump from the knees onto both feet.
3. 03Land in a shallow squat and immediately load the hips without pausing or losing balance.
4. 04Drive straight upward into a vertical jump, reaching full extension through the hips, knees, and ankles.
5. 05Land softly, regain control, and reset fully before repeating.