Tuck jump

Jump straight up and pull your knees to your chest at the top, training explosive power, fast hip flexion and landing control.

How to do it

1. 01Stand with your feet hip-width apart, arms relaxed and abs lightly braced.
2. 02Dip quickly into a half squat with your arms swinging back, then jump straight up hard as your arms swing up.
3. 03At the top, pull your knees up toward your chest while keeping your torso upright.
4. 04Extend your legs before you touch down and land softly on the balls of your feet, then your whole foot, knees bent and tracking over your toes.
5. 05Get steady before the next jump; end the set when your height or landing quality drops.

Common mistakes

• Folding down to meet your knees — stay upright and pull your knees up to your chest.
• Landing before your legs are extended — tuck earlier so you have time to extend before touchdown.
• Heavy landings with knees caving — land softly with your knees over your toes, and stop when landings get worse.

In the Jumps progression

1. 1Squat jump
2. 2Broad jump
3. 3Tuck jump

Standard to move on: 3 sets × 6, two sessions in a row.