Back straight. Large step forward. The knee in front does not go past the toes. The knee behind touches the ground behind the hips. Hands on hips. Back straight, legs locked.

Use your jump to spring yourself into the air. Chin raised above the bar. Arms fully extended on the way down.

Glutes and shoulders flat on the ground. Legs locked. Hands on the ground by your side. Feet together.

Knees, hips, shoulders line up. The balls of your feet remain anchored to the ground at hand-level. The hips do not exceed the height of the shoulder.