Tuck jumps
A vertical explosive jump pulling the knees up to the chest.
How to do it
- Stand with feet shoulder-width apart, arms bent in front of you.
- Dip into a slight squat, sending the hips back.
- Push off the floor explosively and jump up.
- At the top, pull your knees up toward your chest.
- Lower your legs and land softly from the toes to the whole foot with bent knees.
- Go straight into the next rep, or stop if your technique breaks down.
Key technique cue
Jump explosively, pull your knees to your chest, and land softly through the balls of your feet.
Common mistakes
- ✕ Landing on straight legs with a hard impact
- ✕ Knees collapsing inward
- ✕ A rounded back and incomplete knee tuck
- ✕ Continuing the set after height and control drop
Benefits
- ✓ Builds explosive leg power
- ✓ Raises the heart rate quickly
- ✓ Strengthens the core and improves coordination
About the exercise
Tuck jumps are a plyometric exercise in which you jump high and pull your knees to your chest in the air. They work the quads, glutes, calves and core, build explosive power and raise the heart rate sharply. They suit short intervals for those who jump and land confidently.
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