1. Squat with both feet on the ground, knee bend, away from the net with your elbow's length
2. Reach out your arms in front about the hight of your ears
3. Jump up with both leg from where you are
4. Reach out your arms to and over the net, push over the net, your feet should naturally go forward and you should feel a crunch in your stomach
5. Tough up your arms and palms, cover the area like a arch
6. Come down to the ground with both feet