is a dynamic effort movement, execute each rep with maximum speed and power.
you step-up and your back foot leaves the floor accelerate vertically and
your foot down into the bench and fully triple extend your hip, knee and
off and get airborne, taking up as much hang-time as possible.
in the air switch your feet so that you land with the opposite foot on the
bend your knees to decelerate, and then as fast as possible accelerate back
sure to swing your arms explosively to give you more lift.
in the video: Jenn Brown (JMU Women's Basketball) and Coach Tierre