Start with the bar on the back as if ready to perform a squat, braced at the torso, glutes and quadriceps activated, actively engaging the lats by attempting to bend the bar over the back, forcing the thoracic spine into extension, flex at the hip and the knee into a partial squat or full squat (depending on the desired training effect and the kinematics of the sport) before driving explosively upward extending at the ankle, knee and hip, ensuring to reach full extension, brace at the torso upon take-off and landing, land with correct mechanics ensuring no valgus is present whilst maintaining correct spinal integrity upon impact, land and reset (concentric dominant jumps).