Preparation for the Forward and Backward Bounce
The bounce is simply a slight spring done by the feet and arches with a minimum amount of movement in the knees. You can bounce in either up and down motion (ie moving upward) or forward and backward and can make it difficult for your opponent to recognize exactly when your real action begins.
Balanced in on guard position
Keep knees bent all the time you are bouncing
Stay on the balls of your feet
Feet leave the floor at the same time with upward (a), forward (b) or backward (c) push.
Feet land on the floor at the same time with a very slight cushioning at the knees.
Land in a balanced position, having land in the same position (a), having moved forward (b) or backward (c) ready to move in either direction.
To practice bouncing, jump rope just clearing the floor with your feet.