Countermovement Jump Arms on Hip
A quick dip and a jump straight up with the hands on the hips; with no arm swing the legs alone set the height.
How to do it
Setup
Standing tall, feet hip-width, hands on the hips.
Steps
- Dip fast to a quarter squat.
- Reverse at once and jump straight up.
- Land where you took off, soft on the balls of the feet, knees bent.
Common mistakes
Pausing at the bottom of the dip: the stretch has to turn into the jump at once. Hands leaving the hips: they stay put, or the arms do the work. Landing on straight legs: bend the knees and hips to absorb it.
Breathing
Exhale on the jump, inhale landing.
