Exericse of the Week: Tuck Jumps

Level: Beginner

Specificity: Power

Goal: Improving vertical jump

We’ll continue our plyometric training this week with the tuck jump. For those of you new to plyometrics, these movements are designed to enable a muscle to reach maximal force in the shortest time possible, a crucial factor in the beach game.

Before adding plyometrics to your routine here are two things to consider. First, it is recommend that you practice bodyweight and back squats with weight to develop lower body strength and proper technique before attempting jumping movements. (Click here for proper squatting technique). Also, the National Strength and Conditioning Association recommends you should be able to squat a least 1.5 times your body weight one time before engaging in high intensity plyometric exercises.(1) Individuals with preexisting orthopedic conditions (such as osteoarthritis or knee surgery) should perform plyometrics cautiously.

Be sure you perform a thorough warm up (click here) before performing the tuck jump.


Start position – stand with your feet hip to shoulder width apart. Maintain a flat back as you draw your shoulder blades together and down. Engage your core by gently flexing your abdominal muscles to support your spinal column.

Begin the downward phase by bending at the hips and knees while keeping your weight in your heels. Look straight ahead or slightly up to maintain a flat back. Draw your arms back while continuing to bring shoulder blades together and down.

At the bottom of the downward phase quickly reverse directions by exploding upwards and simultaneously extending through your ankles, knees and hips. This movement is referred to triple extension and is key to maximizing the height of your jump. As you explode upwards drive the knees as high as possible towards the chest. Swinging your arms forward and up will add height to your jump.

As you return to the ground think about landing softly and quietly. Land on both feet simultaneously and be sure to keep your knees soft. Allow your hips to drop and push backwards to absorb the force of jumping. Think about landing in the middle of the foot and quickly allowing your weight to shift back towards your heels. Maintain a forward gaze with your torso inclined slightly forward.

With the slightest pause possible immediately explode upwards again, overemphasizing driving the knee towards the chest.

Perform 4-6 consecutive tuck jumps without stopping between jumps.

Repeat 1-2 times after with a 3-5 minute rest between sets.

Incorporate this movement into your conditioning routine once a week for best results.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

(1) Essentials of strength training and conditioning / National Strength and Conditioning Association (3rd edition), 2008.