Bench Jump

خطوات التنفيذ

1. 1

   Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.

2. 2

   Perform a short squat in preparation for the jump; swing your arms behind you.

3. 3

   Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.

4. 4

   Jump over the bench, landing with the knees bent, absorbing the impact through the legs.

5. 5

   Turn around and face the opposite direction, then jump back over the bench.