Strength exercise

Tuck Jump

How to do it

Stand with the feet hip width apart and the arms relaxed at the sides.
Bend the knees slightly and swing the arms back to load a quick countermovement.
Drive through the quadriceps, gluteus maximus, and calves to jump straight up explosively.
Tuck both knees up toward the chest at the peak of the jump before extending the legs back down.
Land softly on the balls of the feet and roll through to the heels, absorbing the landing with bent knees.
Reset briefly between each jump to keep the landing controlled rather than chaining reps too quickly.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises