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Tuck Jump
From: FM 7-22 October 2012
Purpose: This exercise develops coordination, balance, and explosive strength in the legs (Figure 9-16).
Starting Position: Straddle stance with arms at the sides.
Cadence: SLOW
  1. Perform a half squat, while driving both arms rearward. Jump upward, driving both arms forward, wrapping the hands around the knees, as the knees are drawn toward the chest. Then land in the half-squat position.
  2. Return to the starting position.
  3. Repeat count 1.
  4. Return to the starting position.

Figure 9-16. Tuck jump
Check Points:
  • On counts 1 and 3, do not allow the back to round; keep the head up and the eyes forward.
  • Cadence is slow to allow for precision and adequate time to properly jump and land; however, each jump on counts 1 and 3 should be performed quickly and explosively.
  • On each landing, the feet should be directed forward and maintained at shoulder distance apart. The landing should be “soft” and proceed from the balls of the feet to the heels. The vertical line from the shoulders through the knees to the balls of the feet should be demonstrated on each landing.
Precaution: N/A

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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