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Tuck Jumps Build Agility and Power

Use the Tuck Jump to Build Dynamic Power

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Updated July 05, 2012

Plyometric Tuck Jumps

Plyometric Tuck Jumps

(c) Ryan McVay / Getty Images
Tuck jumps are simple drills that improve agility and power and help increase an athlete's vertical jump. This exercise is often used as the beginning movement to develop proficiency in vertical jump, high jump, long jump, and box jumps. Some coaches use this drill to help improve an athlete's technique during the full squat lift.

The tuck jump exercise ranks near the top of the list for developing explosive power using only an athlete's body weight. It can be done as a single exercise or as a combination that includes other movements before and/or after the jump.

How To Do Tuck Jumps

  1. This exercise is an advanced dynamic power move that should be done only after a complete warm up.
  2. Stand with feet shoulder width and knees slightly bend
  3. Bend your knees and descend to a full squat position.
  4. At the bottom of the squat, powerfully explode straight up bringing your knees toward your chest while in midair.
  5. Grasp your knees quickly with your arms
  6. At the top of the jump your thighs should touch your torso.
  7. Release your legs, control your landing and descend into the squat again for another explosive jump.
  8. Upon landing immediately repeat the next jump.
  9. Avoid doing these drills on concrete and use a soft, flat landing surface until you are comfortable with the exercise.
  10. Use these drills no more than once per week to avoid overuse or excessive impact on your joints.
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