Stand with your feet shoulder width apart.
Lower in to a squat; sticking your butt out as if sitting in a chair making sure that your knees do not go past your toes.
Push up through your heels, using as much force as you can to jump straight up.
Land and immediately lower back into a squatting position to complete one repetition. Continue the motion without pausing until all repetitions are complete.
This is an intensified version of a traditional lower body move that increases tone and builds strength more rapidly. This version also burns more calories. This is a Plyometric workout that focuses on the legs to give them more explosive strength, which makes it a great speed training tool for many different sports, including basketball, football, soccer, and track and field.