Stand straight with your feet shoulder width apart. You need to place a bench in front of you.
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 extend your hips and knees and jump over the bench while you exhale. Try to land on a soft way on the floor.TIPS: Make sure your knees are always pointing towards the toes. Your head and chest should always look forward.