Tuck Jump

oec:tuck-jump

An explosive plyometric bodyweight jump where both knees are rapidly pulled up toward the chest mid-air before a soft landing.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: High Knee Jump, Knee Tuck Jump, High Knee Jumps

How to do it

Stand tall with feet approximately shoulder-width apart and arms relaxed at your sides.
Brace your core and ensure adequate overhead and floor clearance.

Dip quickly into a quarter squat while swinging your arms backward.
Explosively extend your hips, knees, and ankles while driving your arms upward to launch into the air.
At the peak of your jump, actively pull your knees up toward your chest into a tight tuck.
Rapidly extend your legs back down in anticipation of the floor.
Land softly on the balls of your feet, smoothly absorbing impact through bent knees and hips before initiating the next repetition or resetting.

Inhale sharply during the dip, exhale forcefully upon takeoff, and regain steady breathing upon landing.

Landing with stiff, locked knees.: Absorb ground impact by bending smoothly through the ankles, knees, and hips into a controlled partial squat.
Bending the torso forward to meet the knees instead of pulling the knees up.: Maintain an upright chest and use the hip flexors and lower abdominals to pull the knees up toward the torso.
Knees caving inward (valgus collapse) during takeoff or landing.: Track your knees outward in line with your toes throughout both the jump and the landing phase.

Perform on a resilient, non-slip surface such as rubber matting or sprung flooring to minimize joint impact.
Discontinue if form deteriorates or landings become heavy.

This record: CC-BY-SA-4.0.