Tuck Jumps
Tuck jumps are an intense plyometric exercise that strengthens the legs, improves explosive power and increases fitness. The exercise engages the quadriceps, glutes and core muscles, while also raising the heart rate. Tuck jumps are perfect for building flexibility and speed, and are often used in HIIT sessions or warm-up routines.
Correct form and technique
How to perform tuck jumps with the correct technique:
- Stand upright with your feet hip-width apart and your arms at your sides.
- Bend your knees as if you were doing a half squat, engaging your core muscles.
- Explosively jump up from the floor, pulling your knees to your chest and using your arms to help you gain height.
- Land on your feet with soft knees to absorb the impact, and return directly to the starting position before repeating the jump.
Focus on good body control and land softly to avoid strain on the joints.
Common errors
To get the most out of tuck jumps, avoid these common mistakes:
- Landing with stiff knees: Land with bent knees to cushion the impact and protect your joints.
- Excessive backbend: Keep your core tight to avoid leaning back during the jump.
- For fast execution: Perform the jumps in a controlled manner with a focus on correct technique rather than speed.
Adapt tuck jumps to your fitness level:
- Beginners: Start with lower jumps and gradually increase the height as you gain strength and balance.
- Advanced: Use a weight vest or add more repetitions to increase the intensity.
Number of repetitions and sets
Perform 8-12 repetitions in 3-4 sets depending on your fitness level. Be sure to take short breaks between sets to keep the intensity high.
Breathing technique
Inhale as you prepare for the jump and exhale as you jump. This helps you maintain energy and control throughout the exercise.