Technique and conditioning are the two most important parts of jumping. You must first know how to move your body correctly in order to achieve the motion. It is then necessary to train your muscles and joints to withstand the exertion you put on them as well as allowing them to assist you in jumps of greater distance. That means strength training, aerobic exercise, and flexibility. The athletes and dancers who can make the most powerful jumps are the ones with total body flexibility. If you're jumping over a hurdle, it helps to be able to swing your leading leg wherever you want it to go so that you can maximize the momentum of your jump. The best jumpers have 3:2 strength ratio between their quadriceps and hamstrings, respectively. If you're not flexible, you tend to develop an imbalance of strength that will limit your ability to jump. Stretch regularly so you can increase and maintain flexibility in your ankles, knees, and hips. Just because they don't make a six-pack doesn't mean you should neglect your inner abs (the transverse abdominal wall). They play a key role in every power movement, including jumping.  To strengthen them, suck in your stomach with a deep breath, hold for 20 seconds, then release. Repeat 4 times, 3-4 times a week. These muscles are used to decrease the angle between your foot and your leg (when you bring your toes closer to your shins). When you're jumping, you actually need to opposite motion (plantarflexion, the same motion as when you push down on the pedal when driving) to push off of the ground. So why strengthen your dorsi-flexors? Because each set of muscles is only as strong as its opposing set. Your ability to push your foot down will be limited by your ability to pull your foot up, because the dorsi-flexors act as stabilizers. One way to exercise your dorsi-flexors is to walk around on your heels, without letting the balls of your feet touch the ground, until you feel a good burn. You might think that the only people who need to work out their toes are ballet dancers,...

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Write a summary of the previous text in Indonesian:
Tingkatkan kekuatan Anda. Tingkatkan kelenturan Anda dengan peregangan teratur. Perkuat otot dalam perut Anda. Perkuat otot dorsi-flexor Anda. Latih kekuatan jari-jari kaki Anda.