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Tuck Jump
Repeated vertical jumps pulling the knees to the chest. A high-contact plyometric that exposes landing mechanics fast, so keep sets short and do them fresh.
- 01Stand feet hip-width, arms at your sides, ribs down.
- 02Dip to a quarter squat and jump vertically.
- 03At the top, pull both knees toward the chest and drop the hands to meet them.
- 04Extend the legs before landing and touch down on both forefeet, knees bending to absorb.
- 05Rebound straight into the next rep for 5 to 8 reps, and stop the set as soon as landings get loud.
- 01Knees to hands, not hands to knees.
- 02Land in the same footprint you left.
- 03Short and sharp on the floor.
- 01Grabbing at the knees with the hands — it makes the tuck look higher while the jump itself is unchanged.
- 02Drifting forward rep to rep — a sign the trunk is leading instead of the hips, and landings get progressively worse.
- 03Programming long sets as a finisher — fatigue makes ground contacts slow and landings hard, which is where knees get hurt.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.