Find a rope attached at its center 4-5 metres away. Stand straight, spread your feet at shoulder width apart and take an end of the rope in each hand with your arms extended. Contract your pelvic floor and core while keeping your chest up.
Bend the knees and move your butt back, lowering your legs until your thighs are parallel to the floor while you inhale. In a fast movement, make a vertical jump pressing mainly with your feet from your heels while you exhale. Raise your arms at the same time Absorbing the impact, land securely with your feet at shoulder width apart and descent the arms in a fast movement.TIPS: Make sure your knees are always pointing towards the toes. Focus on always having your weight on the entire soles of your feet. Your head and chest should always look forward.