Moves/Knee tuck jump

Knee tuck jump

ID: 311

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Exercise Types:
Dynamic, Core Rotate
Contraindications:
Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Rest between sets is active recovery; shake out the legs, do not freeze.
  2. 2. The floor is hot — contact time is minimal; practise fast ground contact.
  3. 3. Keep knees soft at all times; stiff knees on landing increase joint stress.
  4. 4. End range is where the real work happens — do not shy away from it.

Regression:

Reduce range of motion — smaller hops, shorter shuffles — until the landing pattern is safe.

Progression:

Increase duration before increasing intensity — build capacity before building power.

Common Problems:

Landing with locked knees — cue soft landing with immediate re-bend. Losing base position between transitions — enforce the athletic stance reset.