Tuck Jump
Quick Information
Category
Plyometrics
Difficulty
Intermediate
Equipment
Bodyweight
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Calves, Hip Flexors, Trunk
Movement pattern
Bilateral Rebound Jump
Training goal
Reactive Strength
Sport
General Athletic Development, Basketball, Volleyball, Tennis, MMA, Boxing, Wrestling, BJJ, Sprinting
Overview
Purpose. Develop reactive jumping ability and air awareness.
How it fits the system. An intermediate-level bilateral rebound jump entry in the Plyometrics section, programmed to develop reactive strength. Related work in the library: Single-Leg Box Jump and Squat Jump.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Calves, Hip Flexors, Trunk
Movement pattern
Bilateral Rebound Jump
Equipment
Bodyweight
Difficulty
Intermediate
How to Perform
- Stand tall with the feet hip width apart.
- Dip quickly into a quarter squat and jump vertically.
- Pull the knees up towards the chest at the top of the jump.
- Extend the legs to prepare for landing.
- Land on the balls of the feet and absorb through the hips and knees.
- Rebound straight into the next jump for the prescribed reps.
Coaching Cues
- Bring the knees to the chest rather than the heels to the hips.
- Keep ground contact short.
- Stop the set when the jumps get slow or heavy.
Common Mistakes
- Landing with straight, stiff legs.
- Letting the trunk fold forward.
- Continuing when jump height clearly drops.
Progressions & Regressions
Progressions
Increase reps per set or add a slight forward travel.
Regressions
Perform single, reset jumps instead of continuous.
When to Use It
When to use
For reactive strength and jumping ability.
When not to use
With knee or ankle pain on repeated landings.
Programming
4 sets of 5 to 8 continuous jumps.
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