Stand with your feet shoulder-width apart and arms at your sides in an athletic stance.
Perform a quick countermovement by dipping into a quarter squat and swinging your arms back.
Explosively jump straight up, driving your knees as high as possible toward your chest.
At the peak of the jump, quickly grab or touch your knees with your hands.
Release your knees and extend your legs downward to prepare for landing.
Land softly on the balls of your feet with knees bent and immediately set up for the next rep.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 5 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 6-8 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 8-10 reps | Strength, high intensity/volume |