- Stand with feet shoulder width apart and facing straight ahead.
- Cones should be in front of you.
- Squat down and explode up and forward to land on the other side of the cones with ankles, knees and hips bent to absorb the impact.
- Feet should land facing forward and knees should line up with the feet, not collapsing in or out.
- Hold landing position for 3-5 seconds.
- Step back to starting position.
- Perform prescribed number of repetitions.