- From standing, lower into a crouching squat, with your hands on the floor.
- Do a squat thrust by jumping your feet back and simultaneously bending the elbows behind you, touching your chest to the floor.
- As you jump the feet forward to the hands, straighten the arms and come back into a squat.
- Do an explosive jump straight up, getting as much height as you can. Do as many as you can for 30 seconds.