Anyone attempting to compete in anything needs to obtain the ability to load and rotate on one foot. Many injuries, sprains, and tears come from being put in positions where the lower ankle complex needs to rotate while the torso may be placed under various stresses. This is simply a depth jump using reactive shock energy from the foot to load the forefoot immediately into a lateral push off. It takes a tremendous amount of strength and power. Remember, we cannot have power without strength. Thus, if you land on the ground and feel like you can’t move or into the second part of the exercise, you are not strong enough and need to work on increasing lower body strength with lower volume.