Stand upright with your feet together and arms resting at your sides.
Jump up, simultaneously spreading your feet wider than shoulder-width apart and raising your arms overhead.
Your hands should meet or nearly meet above your head at the top of the movement.
Immediately jump again, bringing your feet back together and lowering your arms to your sides.
Maintain a slight bend in your knees throughout to absorb the impact of each jump.
Continue the jumping motion at a steady, rhythmic pace for the prescribed duration or rep count.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 30 seconds | Form mastery, neural adaptation |
| Intermediate | 4 sets of 45 seconds | Hypertrophy, moderate loading |
| Advanced | 4 sets of 60 seconds at high tempo | Strength, high intensity/volume |