The following anywhere, anytime drills will help.
1) HANDSTAND. To align your shoulders close to the kettlebell lockout position behind the neck push with your hands towards the wall to push your body away from it. Look at the horizon or the crack between the floor and the wall rather than down between your hands. Keep your abs and glutes tight, your elbows locked, squeeze your thighs together, and let the shoulders sink into the sockets. Hold for time and don't forget to breathe.
2) JUMP SQUAT. Clasp your hands behind your head. Drop to parallel while keeping your heels down and your back flat and jump straight up. Land on your toes, quickly roll back on your heels while keeping your back flat, drop into a parallel squat, and instantly spring back up. It is a popular drill among Russian GS athletes and Kyokushin karate black belts must be able to knock off 100 reps. Ease into this one.
3) JUMP GOOD MORNING. This one is a travel favorite of Suren Bogdasarov, the coach of weightlifting legend Yuri Vlasov. Rapidly hinge at the hip until your straight back is parallel to the deck and jump. Bend your knees just a little and keep your hands clasped behind your neck.
4) WRING OUT A WET TOWEL. The idea is to strengthen your grip and forearms.
5) DIVE BOMBER PUSHUP. This drill looks like a cat climbing under a fence. Keep your elbows in at all times to protect your shoulders.
these make sense to me, especially for anyone who travels on business, with the EXCEPTION of # 3.
Is the purpose to jump while “extended”, as opposed to jumping when “loaded”?
Most of the above exercises have been extracted from this publication. http://www.dragondoor.com/dv015.html?c= ... override=1
Numerous other articles are available at the dragon door site. I am not affiliated with them in any way.