Depth Jump to Tuck Jump

Instructions

Combining a depth jump with a knee tuck adds an extra challenge by requiring explosive power and agility. Start by finding a sturdy platform or box that is appropriate for your fitness level. A lower platform is recommended for beginners. Stand on top of the platform with your feet shoulder-width apart or slightly wider. Step off the platform with both feet simultaneously, allowing yourself to drop down to the ground. As soon as you make contact with the ground, focus on quickly absorbing the impact by bending your knees and hips. Land softly on the balls of your feet, aiming to minimize ground contact time. Maintain an athletic stance with your knees slightly bent and your chest up. Without pausing, immediately spring upward with maximal force, exploding off the ground as quickly and powerfully as possible. Extend your hips, knees, and ankles simultaneously to generate vertical height. As you reach the peak of your jump, actively pull your knees up toward your chest using your lower abdominal muscles. Aim to bring your knees up as high as possible while maintaining control and balance. Keep your torso upright and engage your core to stabilize your body. Prepare to absorb the impact of landing as you reach the peak of your knee tuck. Bend your knees and hips to cushion the landing, aiming for a soft and controlled touchdown. Land with both feet simultaneously, ensuring that your weight is evenly distributed. After landing, quickly reset your position and return to the starting position on top of the platform. Repeat the depth jump to knee tuck for the desired number of repetitions or as prescribed in your training program.