Broad jump to vertical

Stand with feet hip\u2011to\u2011shoulder width, toes slightly out, core braced, eyes forward. Hinge and descend to a quarter\u2013half squat with heels down and neutral spine, arms sweeping back. Explosively swing the arms forward and triple\u2011extend hips, knees, and ankles to broad jump ahead. Land softly on mid\u2011to\u2011forefoot then heels, feet under hips, knees tracking over toes, hips back. Quickly absorb and rebound: swing the arms and drive straight up into a vertical jump. Reach tall while keeping the torso upright and core tight. Land softly again with knees and hips slightly bent; stabilize. Reset spacing and repeat only while maintaining knee alignment and controlled landings.