Tuck Jumps

What you'll gain

• Builds explosive lower-body power through a fast dip, jump, and tuck.

• Trains landing coordination with no box, bar, or machine.

• Raises heart rate quickly, so it can double as a short power burst in a session.

Step-by-Step Instructions

1. 1

   Stand with the feet about hip-width apart and the arms at the sides.

2. 2

   Brace the trunk and keep the chest up before the first jump.

3. 3

   Dip quickly by sitting the hips back and bending the knees.

4. 4

   Drive through both feet and swing the arms to jump straight up.

5. 5

   Pull both knees toward the chest at the peak, keeping the torso upright.

6. 6

   Straighten the legs and land softly on the balls of the feet with bent knees.

Common Mistakes

• Dropping the chest to meet the knees instead of driving the knees up.

• Landing stiff-legged or flat-footed, which sends the impact into the joints.

• Skipping the arm swing, which costs height the legs then have to make up.

• Grinding out reps after jump height collapses, which trains a sloppy landing.

About This Exercise

Tuck jumps are a plyometric jump from a shallow dip. You load the legs, drive off the floor, and pull both knees up toward the chest at the peak, then straighten the legs before landing. The knees travel up to the chest rather than the chest dropping to the knees, which keeps the torso tall and leaves the work in the hips and quads. Landing on the balls of the feet with soft knees is what absorbs each repetition. The approved still is the airborne tuck: knees high, arms forward, quads red, glutes and calves pink. For a catalog this is the bodyweight power drill between squat jumps and box jumps, useful in HIIT, athletic prep, and landing-mechanics pages.

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