Tuck Jump

Also known as: Knee Tuck Jump, Knees-to-Chest Jump

PlyometricExplosiveCardioFunctional

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Body Part: Legs

Description

A bodyweight plyometric jump in which you take off from both feet and pull both knees up toward your chest at the top. A quick dip with an arm swing loads the takeoff, and every rep ends with a soft landing on both feet. It trains leg power, the hip flexors and landing control.

How to Perform

Stand tall with your feet about hip-width apart and your arms at your sides.
Push your hips back and bend your knees into a quick dip, leaning your torso forward and swinging your arms back.
Swing your arms forward and up and push hard through both feet to jump straight up.
At the top of the jump, pull both knees up toward your chest while keeping your torso upright.
Lower your legs on the way down so your feet are under you before you land.
Land softly on the balls of both feet, then lower your heels and bend your hips and knees to absorb the landing.
Stand up, regain your balance and start the next rep.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Swing your arms back in the dip and forward and up as you take off. The swing adds height.
Go from the dip straight into the jump without pausing at the bottom.
Bring your knees up to your chest instead of bending your chest down to your knees.
Brace your abs just before takeoff so your torso stays steady in the air.
For power, reset between jumps. For conditioning, rebound into the next jump as soon as you land.
End the set once your landings get loud or unsteady.