Vertical Jump

Stand with your feet about hip-width apart, then bend your knees and hips into a quarter squat while swinging your arms back behind you. Reverse the motion explosively, driving through your feet and swinging your arms forward and up as you leave the ground, reaching for maximum height rather than distance. Land softly in roughly the same spot you took off from, knees bending to absorb the impact. Keep your chest up through the dip rather than folding forward, and give yourself a full reset between attempts so each jump starts from a still position rather than a bounce.