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From a standing position, jump up in the air and land in a lunge position - forward knee bent approx. 90 degrees, and aligned vertically over the front foot; rear knee almost touching floor with leg out behind you.
Immediately spring back up into the air, alternate forward and rear leg, and land again in lunge position. This equals one rep.
The goal is to build explosive power in the quads, hamstrings, and glutes.