Stand shoulder-width apart, bend your knees almost to a right angle at the knee joints (buttocks slightly above knee height), arms supported on your hips, folded across your chest or in front of you at chest height (possibly with bent arms including hands), jump upwards, cushion the jump and return to the starting position. Repeat the sequence of movements continuously.
Attention:
Bring your buttocks back, not your knees forwards. Keep your knees behind your toes.
Lighten:
Do not lower your buttocks too low (larger angle in the knees), smaller/less intense/higher jumps.
Harden:
Hold additional weight (on your shoulders, in front of you or with your arms hanging in your hands); larger, more intense/higher jumps.
