Stand with feet shoulder-width apart, toes slightly turned out, and arms at your sides or hands behind your head.
Lower into a squat by pushing your hips back and bending your knees until your thighs are at or below parallel.
From the bottom of the squat, explosively drive through the balls of your feet to jump as high as possible.
Swing your arms to help generate maximum upward momentum.
Land softly on the balls of your feet, immediately bending your knees to absorb the impact.
Transition directly into the next squat and repeat for the desired number of repetitions.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 8-10 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 12-15 reps or weighted | Strength, high intensity/volume |