• Begin in standing position with shoulder-width stance

• Lower into squat position and cock arms behind you

• Jump for maximum height by rapidly extending hips, knees and ankles and bringing arms forward and up

• Land softly sitting back on heels with knees behind toes

• Immediately squat again and repeat jump with minimal ground contact time

BENEFITS: "Super-setting this exercise with split squats is crucial. Guys hit fatigue doing the split squat, and then have to perform 10 jump squats using similar muscle groups. This trains them to be explosive and burst when they are fatigued. It also teaches them to use their upper body to generate power—as if they were going up for a header."