Power Squat Knee Tuck
To do the Power Squat Knee Tuck, stand with your feet about hip width to shoulder-width apart. Squat down, sitting your butt back. Make sure to keep your heels on the ground as you squat to about parallel to the ground. Then explode up out of the squat, jumping up off the ground.
As you jump up, tuck one knee in and up toward your chest as you slightly rotate your body toward that knee. Even take your opposite hand and make a little target to try to hit with your knee as you tuck it up. Extend the leg back out as you land and sink back into a squat.
Then repeat jumping back up and tucking the same knee up and in as you twist to make a target above your knee with your opposite hand.