The two foot jump is an explosive sequence of movements of the hips, followed by the knees, followed by the spine and ending in the ankles. Prior to being able to explode off two feet, the individual movements have to be deliberately and clearly separated from each other. Below is an overview of what it looks like.
On this video I don’t go all the way down and you shouldn’t initially because it might aggravate your knees. You can gradually go down further as long as it doesn’t hurt your knees. Here is a video of my children doing the movement when they were younger, which I show just in case you didn’t think it was a natural movement.
The only number to record is how high you can jump off two feet. If you cannot get off the ground, then you just record zero, then go through the drills five minutes per day, 3 to 4 days per week. Initially, work up to five sets of 10 repetitions of the drills. Each time you practice, you can choose two drills and go back and forth. You can also practice jumping 5 times in between sets if you can jump.
1)Hips and Knees/Low Back
Roll down from head to low back. Next, bend knees to point feel stretch in calf. This is the starting point of the hip action. Now, keeping the same stretch in the calf, and keeping the back rounded forward, go down towards the ground and back up, keeping the back rounded and the ankle stretched the same amount. The priority is getting good technique.
2) Add Knees/Ankles
Using a step or book, start with your knees slightly bent while standing with the balls of your feet on the back of the step and let your heels lower gradually. When you get to the point your lower calf starts to stretch, straighten your knees, and with your knees straight, push yourself back up with your calves.