Hold a light dumbbell, no more than 20 pounds, in each hand. Now with your feet in the same position as the squat jump, again, lower yourself to a quarter squat position. When you reach the position, explode and jump as high as you can. Remember to achieve triple extension. Perform 2-3 sets of 3-5 reps of dumbbell jumps. After each set, drop the dumbbells and perform 3-5 body weight jumps, which are just dumbbell jumps without the dumbbells.