Tuck Jump

A vertical jump where the knees come up to the chest in the air. It asks for the same pop as a box jump without needing a box, which is why it stands in for one in travel and low-equipment sessions.

Standard: A valid rep leaves the floor with both feet and draws the knees above the hip crease at the top of the jump, landing with the hips and knees bending to absorb it.

How to do the Tuck Jump

1. Start standing tall, feet about hip-width apart.
2. Dip quickly into a quarter squat and swing the arms back.
3. Jump straight up and pull the knees up toward the chest at the top.
4. Let the knees drop back down before you land rather than landing tucked.
5. Absorb the landing through the hips and knees and reset before the next rep.

Common faults

• Bringing the chest down to the knees instead of the knees up to the chest.
• Landing stiff-legged, which is where the calves and knees get hurt.
• Barely tucking, so the rep is a plain jump with extra shrug.
• Chaining reps so fast that each landing becomes the next jump.

Scaling & progressions

• Do jump squats instead and add the tuck only when the landing is under control.
• Cut the reps and take real rest: this is a power movement, not an engine movement.
• Substitute high knees or line hops when calves and Achilles need a break.
• Reset fully between reps rather than bouncing.