Summarize the following:
Stand with your feet shoulder-width apart. Bend one leg at the knee and bring it behind you. Keep the rest of your body relaxed. Slowly crouch into a half-squat position on the one foot that is planted. Do this while your torso gradually bends forward. Flex your hips at 30 degrees. Your knees should be bent at 60 degrees and your ankle should be flexed at 25 degrees. This will generate the most power without injuring your knees. Let your arms hang loosely at your sides while you crouch into the half-squat. They'll provide a lot of momentum when you jump, so don't keep them in front of you or above you before you jump. You don't need to spend lots of time meditating on your jumps before doing them, but it helps to visualize the steps you'll take. Visualize the push-off and see yourself leaping in the air toward (or over) your target. You'll be focused on the series of steps and tasks you're about to complete, ensuring a successful jump. As soon as you've crouched forward, immediately spring up into a high jump. Push off from the ball of your foot. Extend your hips, knees, and ankles as far and as quickly as you can. Swiftly bring your arms behind your back. When you start to jump up, powerfully swing your arms forward and up into the air. This should help propel you up and provide momentum. Land on the balls of your feet rather than on your toes. Make sure to land with your knees bent and slightly aligned forward. Both of your legs should equally accept the weight of your landing. This will absorb the shock of hitting the ground and prevent knee injury.
Position your feet. Bend forward slightly. Pay attention to your arms. Visualize your jumps. Spring upward into a jump. Swing your arms while you jump. Control your landing.