quads
Tuck jump
Explosive vertical power and coordination.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Stand with feet hip-width apart and a slight bend in your knees.
- Dip down quickly and swing your arms back.
- Jump straight up and pull both knees toward your chest.
- Release your legs and land softly with knees bent.
- Reset your stance and repeat with control.
Beginner tips
- Land softly with bent knees to absorb the impact.
- Keep reps low and crisp, quality over quantity.
- Rest fully between reps so each jump stays explosive.
Keep in mind: Build a base of strength before adding plyometrics.
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