In this lesson, you will learn how to perform plyometric tuck jumps. The tuck jump is a plyometric bodyweight exercise where you push off from the balls of your feet, tuck, and grab your shins in mid-air (similar to a front flip). Then, land on the balls of your feet and immediately bounce again without letting your heels touch the ground. This exercise develops reactive strength in the calf muscles and abdominals. Find more plyometric exercises at Track & Field Main.
Start standing with your feet slightly less than shoulder-width apart, keeping your upper body vertical and looking straight forward. Let your arms hang relaxed and slightly contract your abdominals. Maintain a straight back. (The only way to do this correctly is by keeping the abs tight.) Inhale before your first jump and bend your knees less than 30 degrees.
Jump straight up, swinging your arms slightly. Extend your entire body, and shortly before reaching the highest point of the jump, tuck your knees toward your chest and touch your shins with your hands. Keep your back from hollowing and maintain your upper body as upright as possible (slightly rounded is okay). Raise your knees as high as you can, but only at the peak of the jump. Even a small tuck is acceptable. Remember, you will need the same time to extend yourself before landing and bouncing again. Look straight forward or slightly downward (about 45°).
Extend your body again, aligning your upper body, knees, and feet vertically. When you land, keep your abs tight. Hollowing your back is dangerous and can lead to injury. Avoid leaning forward or backward. Bounce from the balls of your feet without bending your knees excessively. The heels should never touch the floor.
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