Double-Leg Butt Kick

Execution

1. Dip quickly by bending the knees and hips, then drive straight up as hard as you can to leave the floor.
2. As soon as you are airborne, flex both knees to kick your heels toward your glutes.
3. Try to touch your heels to your glutes at the peak of the jump before straightening the legs to land.
4. Land on the whole foot with the knees bending enough to absorb the impact, never with stiff, straight legs.
5. Go straight into the next rep without a long pause, keeping the rhythm even.
6. Do 6-8 landings a set and rest 90 seconds, because this one runs continuously; when the heels stop coming near the glutes or the landings turn heavy, end the set.

Quick cues

• Heels tap the glutes at the top.
• Land soft, knees give.
• Jump straight up, not forward.
• Keep an even rhythm, like a spring.
• Picture your heels reaching for the ceiling.

Common faults

• Fault: Landing with nearly straight legs and a loud thud

  Fix: Cut the jump height right down and rebuild the drill until every landing is quiet.

• Fault: Heels barely lifting instead of reaching toward the glutes

  Fix: Slow the drill down and pause briefly at the top to feel the heel reach the glute before speeding back up.

• Fault: The body drifting forward instead of jumping straight up

  Fix: Stand next to a line on the floor and try to land on that same line every rep.

• Fault: The knees caving inward on landing

  Fix: Cut the number of continuous reps and cue the knees out the instant the feet touch down.