By ‘Jump’ we mean if you were to jump off one leg, the leg you jump off does the motion we are referring to. That is the same class of movement that occurs in the front leg during a soccer kick. it is the same motion that occurs in the front leg as it approaches the ground during running.
Plant Foot Open
Plant Foot Closed
If you are able get arch lifted reasonably well, progress to the one leg squat (assuming you are already able to do 10X5 full squats). If you struggle with this motion continue to practice 100 repetitions per day and progress to the one leg squats below or the regular squats if you haven’t yet gone through the first round yet.