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Tuck Jump

Difficulty: ⭐⭐ Intermediatesquat

Home Setup

Perform on a flat, non-slip surface with adequate ceiling height and clear space around you. A yoga mat or carpet provides cushioning for landing.

Yoga mat or carpetAthletic shoes with good cushioning

💡 Pro tip: Practice on a softer surface like grass initially to reduce impact stress while learning proper landing mechanics

Gym Setup

Open floor space, rubber flooring, or plyometric mat for shock absorption

Safety: Ensure adequate ceiling clearance and maintain distance from equipment or walls to avoid collision during explosive jumps

💪 Muscles Worked

QuadricepsGlutesCalvesHip FlexorsCore

⭐ Why This Exercise?

Tuck jumps develop explosive power, cardiovascular endurance, and reactive strength through rapid stretch-shortening cycles. This high-intensity plyometric exercise improves vertical jump height, athletic performance, and metabolic conditioning while enhancing coordination and body control during dynamic movements.

Make It Easier

Regressions for building up strength

1. Squat Jump

none

Removes knee tuck requirement, focusing only on vertical jump height with simpler coordination demands

2. Box Step-Up with Knee Drive

box or bench

Eliminates landing impact while teaching the knee drive pattern in a controlled manner

3. Pogo Hops

none

Develops ankle stiffness and reactive strength with minimal knee flexion and lower intensity

Make It Harder

Progressions for advanced athletes

1. Weighted Tuck Jump

weight vest

Adds external load via weight vest to increase power output demands and training stimulus

2. Tuck Jump to Box

plyometric box

Requires greater vertical displacement and precision landing on elevated surface

3. Single-Leg Tuck Jump

none

Dramatically increases unilateral power demands and balance requirements

↕️ Similar Movements

Burpee
Combines tuck jump explosive power with full-body conditioning in a complex movement sequence
Box Jump
Similar explosive triple extension but with horizontal displacement and elevated landing target
Broad Jump
Redirects explosive power horizontally rather than vertically while maintaining similar muscle activation
Jump Squat
Shares explosive squat pattern but without the knee tuck component at peak height
High Knees
Develops similar hip flexor engagement and knee drive pattern in a continuous running motion

Form Checklist

✓Land softly with bent knees directly under hips, absorbing impact through entire foot
✓Drive knees explosively to chest at peak height, pulling with hip flexors
✓Swing arms upward forcefully to generate momentum and maximize jump height
✓Maintain upright torso throughout jump and landing phases
✓Minimize ground contact time between repetitions for maximum power development

Common Mistakes

  • •Landing with straight legs or on toes only, increasing injury risk and impact stress
  • •Insufficient knee tuck height, failing to achieve full hip flexion at jump apex
  • •Excessive forward lean or loss of balance during takeoff or landing
  • •Pausing too long between reps, reducing plyometric training effect
  • •Collapsing knees inward during landing phase, creating valgus stress on joints

📈 When to Progress

Progress when you can complete 3 sets of 10 tuck jumps with consistent maximum height, proper landing mechanics, and minimal fatigue-related form breakdown while maintaining quick ground contact times