1. Begin in a standing position, your feet shoulder-width apart.
2. Lower your body into a squatting position by bending your knees and pushing your hips back. Bring your hands together in front of your chest, simulating the position of holding a basketball.
3. In one explosive motion, push through your feet to jump vertically off the ground, extending your legs and arms. As you jump, mimic the motion of shooting a basketball, fully extending your shooting arm upwards towards the imaginary hoop.
4. Land softly on the balls of your feet with knees slightly bent to absorb the impact – returning to the squatting position.
5. Gather your balance and prepare to perform another repetition.
6. Repeat the movement for the desired number of repetitions and sets. Ensure your movements remain controlled and fluid throughout the exercise.
When performing the Basketball Shot Jump, focus on achieving a high vertical leap with each repetition while maintaining good form to engage the appropriate muscle groups and minimize the risk of injury.
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