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Stance & Grip - Hold a dumbbell or weight plate in each hand letting them hang by your side.  Start standing tall with your feet under your hips.

Descent - Keeping your back tight and your chest and shoulders tall, bend at the knees until your hands are just below your knees.  The descent is a slower controlled motion.  Do not rapidly drop to the bottom position.

Jump & Shrug - From the bottom position rapidly reverse direction and accelerate your body upward.  This is an all-out exercise where you are actually trying to jump as high as you can off the ground.  Incorporate a shoulder shrug as you leave the ground much like what takes place during the second pull of the Olympic lifts.

Landing - Be sure to use your body to absorb the landing.  Bend at the hips and knees to decrease the amount of stress placed on the joints.  Stand back up into the upright position and reset for the next repetition.