Give each athlete at this station a flat or disk cone. The cone will serve as a marker after each jump. Instruct the first athlete to stand with feet shoulder width apart (athletic position). Then have the athlete “hinge” at the hips to bring bottom back into a squat position with the athlete’s arms extended and hands behind the hips.
The hinge must be one quick rapid movement. Then instruct the athlete to jump out as far as possible by extending the hips and arms to the front of the body (simultaneously).
Athlete must land with feet shoulder width apart and both feet must land at the same time for the jump to count. Have the athlete put the disk the athlete is holding behind the heel that is farthest back on the landing. Have athlete repeat the jump while trying to beat the last “mark” (cone) or jump. Repeat until athlete cannot beat previous mark.