Tuck Jump

Classification

Utility:	Plyometric
Mechanics:	Compound
Force:	Push
Function:	Leg Ext (Vertical)
Intensity:	Medium High

Instructions

Preparation

Stand straight with feet shoulder width apart.

Execution

Swinging both arms back to each side and squat down by bending knees and hips. Swing arms forward and jump upward. Immediately pull knees up toward chest. Extend body vertically, land, and squat down to absorb impact. Pull arms back and repeat if needed.

Comments

Movement can be performed in successive repetitions or as single rep. If performed as successive reps, immediately jump upward after making contact with floor.

Force (Articulation)

Dynamic

• Hip
  • Extension
  • Flexion
• Knee
  • Extension
  • Flexion
• Ankle
  • Plantar Flexion
• Foot
  • Plantar Flexion
• Shoulder
  • Extension
  • Abduction
• Scapula
  • Upward Rotation
• Spine (Thoracic, Lumbar)
  • Flexion

Static

• Spine (Thoracic, Lumbar)
  • Extension