If you're a lifter, odds are you can perform a few bodyweight squats, so this should be manageable for most (at least the forward variation).
This has the added difficulty of a small plyometric move, and teaches your body to use the stored elastic energy in the glutes and hamstrings at the bottom of the squat to "bounce" you back up. Although doing a squat hop forward is relatively natural, doing it backwards is a very unnatural movement that requires a lot of proprioception, balance, and coordination to successfully complete the movement.
Here's how to do it:
The goal with this movement isn't to jump as high as possible, but to keep every squat jump smooth so that one hop flows right into the next. Try completing 3 rounds of 10 yards both forward and backward with no rest.
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