Tuck Jump
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A vertical jump in which the knees are pulled up toward the chest at the apex, performed in repeated cycles — a moderate-intensity plyometric.
Detail
The tuck jump is a vertical jump where, at the top of each jump, the athlete pulls both knees up toward the chest (tucking) before extending the legs to land. It is performed as repeated cycles (rebounding immediately on landing), making it a moderate-intensity SSC drill that also challenges hip-flexor speed and trunk control.
Technique: from an athletic stance, jump straight up, rapidly flex the hips/knees to bring the thighs toward parallel or higher, grasping toward the shins/knees if cued, then extend the legs to land softly with knees tracking over toes, and immediately rebound. Keep the chest up and avoid landing with knees collapsing inward.
The repeated tuck jump is also used as a screening tool (the Tuck Jump Assessment) to spot landing faults such as knee valgus, asymmetry, and excessive contact time — useful for ACL-injury-risk screening. Because form degrades with fatigue, keep rep counts moderate and stop when technique slips.
Key facts
- Repeated vertical jumps with knees tucked toward the chest at the apex; moderate intensity.
- Challenges hip-flexor speed and trunk control alongside lower-body power.
- Land soft with knees over toes; rebound immediately.
- Doubles as a landing-fault/ACL-risk screening drill (Tuck Jump Assessment).
- Stop when fatigue degrades technique.
Connections
- Plyometrics (Definition) — a moderate-intensity repeated jump.
- Squat Jump — single-effort precursor.
- Landing Mechanics — the faults this drill exposes.
- Hip Flexors — pull the knees up during the tuck.
- Quadriceps — prime jump extensor.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.