Russian Jumps

Setup: Plenty of floor space.

Position: Standing, holding a pair of dumbbells.

Movement: The athlete does a quarter squat (hands at knee height) and then performs a vertical jump with the dumbbells, lands with bent knees, gathers, and repeats. That is immediately followed by the contrasting jumps: the same number of vertical jumps without the dumbbells, utilizing the arms to propel upward.