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Use a solid platform or step. Novices should use a standard stairway-height step; more advanced athletes can use a platform just under knee-high. Step up onto your whole foot; lift the body up with the first leg, rather than pressing off with the floor foot.
With the first foot, step back down at a controlled speed, then follow with the other foot. Alternate feet from one step to the next (right up, left up, right down, left down; left up, right up, left down, right down). Use a steady pace you can maintain for the whole time.