How to Do Depth Tuck Jump
The depth tuck jump should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the depth tuck jump.
Beginning Depth Tuck Jump
1. Soften your knees and stand with your feet between hip and shoulder width apart.
2. Lower your body into a quarter-squat by bending your hips and knees. You'll be in the universal athletic stance (imagine a football lineman) with your hips and knees bent, your chest lined up with your toes, your eyes forward, and you'll be ready to erupt.
3. Your lower back should be in its natural arch and your torso should be at around 45 degrees to the floor.
4. Bend your hips back and swing your arms back until they are parallel to your spine.
Depth Tuck Jump Movement
1. Jump as high as you can into the air by extending your hips, knees, and ankles (come up onto your toes) and swinging your arms forward and up.
2. Pull your knees up with you as you rise, tucking them under your chest.
3. Your thighs should be parallel to the floor at the finish of the exercise.
4. When tucking, try to maintain your height rather than crunching yourself into a ball.
Depth Tuck Jump Benefits
Tuck jumps are mainly used to increase bilateral power output.