woman crouching to run

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Double-Leg Long Jump

Start in an athletic position (butt back, knees bent, chest forward). Perform a quarter squat into a long jump, landing softly with knees bent and in line with feet. Continue squatting downwards to absorb shock, and immediately jump up as high as comfortable, reaching towards ceiling with hands. Land softly and equally on balls of feet in a deep squat position, holding for 2 seconds. This is considered one repetition. If limited by space, turn after each jump and jump back to previous spot. Perform 2 sets of 5 repetitions.