Kneel Jump
The Kneel Jump can be compared to the standing long jump, but it is a more difficult jump. You must jump off from a kneeling position, and you can only push off wit the top of the feet. This requires great power in all the muscles that straighten the lower body: the ankle, knee and hip extensor muscles. Kneel on the floor. Your feet are tucked in under your buttocks. Swing your arms back and forth, but do not break contact between the buttocks and heels. Straighten the lower body (hips, knees, ankles) and push off. While in the air, move the feet forward while moving the arms down. Land with feet close together, demonstrating balance and control.