Vertical Jumps

Stand with your feet hip-width apart, arms at your sides. Bend your knees and hinge at the hips to lower into a quarter squat position, keeping your chest up and core engaged. Swing your arms back as you prepare to jump. Explosively push through your feet to jump as high as possible, swinging your arms overhead for added momentum. Exhale as you jump, reaching as high as you can. Land softly on the balls of your feet with a slight bend in your knees to absorb the impact, immediately lowering back into the quarter squat position for the next jump. Repeat for the desired number of repetitions, focusing on maintaining a controlled and powerful jump each time.