Movement Execution

Each repetition should emphasize clean transitions, low body position, efficient arm action, and controlled footwork. Keeping the legs straight throughout the movement creates a harder variation of the exercise. Resistance should be limited to the amount that can be maintained without visible ankle motion. The jump should be clearly upward but does not need to be very high. The resistance must stay close to the body throughout the entire movement, not just at initiation. The back knee drives down while the front knee drives forward simultaneously as a coordinated dual action. The return to the starting position must be performed in a controlled manner. The concentric phase is initiated by driving the feet toward the hands while lifting the hips. The movement is performed on the exhale during the concentric phase. The body should lower by taking the back knee straight down. The athlete should exhale strongly while jumping upward as high as possible. The movement starts by moving downward from the athletic stance and then jumping into the air. The backpedal portion should stay low and use quick arm pumps with short chopping steps. A repetition consists of tucking down, breaking at t…