Tuck Jumps

Introduction

Tuck Jumps are a high-intensity plyometric exercise that involves jumping vertically while pulling the knees to the chest during the airborne phase. This movement develops exceptional explosive power in the lower body while intensely engaging the cardiovascular system. A staple of HIIT training and athletic preparation programs, it improves vertical leap and neuromuscular reactivity.

Muscles Worked

Quadriceps and glutes are the primary drivers of the vertical impulse. Calves contribute to the final push phase. Hip flexors (psoas) work intensely to pull knees to chest. Abdominals contract to bring the torso closer to the knees. Hamstrings cushion the landing.

Step-by-Step Execution

1. Starting position: Stand with feet shoulder-width apart, knees slightly bent.
2. Counter-movement: Quickly bend knees while swinging arms backward.
3. Drive: Explode upward by pushing through the feet and swinging arms up.
4. Tuck: At the highest point, pull knees to chest by contracting the abdominals. Hands can touch the knees.
5. Extension: Extend legs before landing.
6. Reception: Land on the balls of the feet, knees bent, absorb impact.

Recommended HIIT Protocol

• Classic sets: 4 x 10 reps, 60-90 sec rest.
• EMOM 8: 6 tuck jumps per minute.
• Circuit: 10 tuck jumps integrated into a 4-5 exercise circuit.
• Tabata: 20 sec on / 10 sec off x 8 (watch for fatigue).

Safety and Common Mistakes

• Never land with straight legs: Always absorb with bent knees.
• No double contact: Maintain fluid rhythm without uncontrolled bounces.
• Aligned knees: Avoid valgus (knees caving in) on landing.
• Progressive volume: Impact is high; start with 3 x 5 and progress.

Variations

• Half tuck jump: Knees only halfway up (beginners).
• Box tuck jump: Jump onto a box in tuck to reduce landing impact.
• Tuck jump + burpee: Chain a burpee followed by a tuck jump.
• Weighted tuck jump: With a weighted vest (very advanced).

Target Audience

Tuck Jumps are intended for intermediate to advanced practitioners. Joint impact is significant, requiring good prior muscular condition. Excellent for athletes seeking to develop vertical leap and explosiveness.