Tuck Jumps

General And Specifics

• this plyometric exercise is appropriate for soccer and basketball players
• it improves the jumping power and the flexibility of your legs and strengthens your circulatory system
• important: warm-up before you start, otherwise you provoke injuries

Starting Position

• feet are shoulder width apart
• knees are slightly bent
• hold the back upright

Correct Execution

• bend the knees and go into the squat position
• push back the bottom
• the body weight remains on the heels
• invert the motion and lift off the ground explosively
• gain momentum with your arms
• angle your knees in the jumping process and pull them to the chest
• the thighs can touch the chest
• land on your almost completely stretched out legs (parallel and shoulder width apart) and go over to the squat position
• immediately go on with the next rep

tips for the workout

1. the plyometric exercise becomes more intensive, if you encompass the legs in the jump
2. you can increase the speed of the exercise to make it more effective
3. weight cuffs at the ankles make it harder, too