PURPOSE
The Tuck Jump is the fifth exercise in Conditioning Drill 3.
This exercise develops coordination, balance and explosive strength in your legs
The figure above shows the exercise as Soldiers conduct it in formation at slow cadence:
CADENCE
Slow cadence
STARTING POSITION
The starting position for the Tuck Jump is the Straddle Stance position with arms at the sides.
COUNT
● On count 1, perform a half squat while driving the arms rearward.
Jump up from this position pulling both feet under the hips and tucking the knees to the chest.
Wrap the arms around the front of the knees before landing softly on the balls of the feet.
● On count 2, stand up into the starting position.
● On count 3, repeat count 1.
● On count 4, repeat count 2.
● The cadence is slow to allow proper preparation for and recovery from the explosive jumps on counts 1 and 3.
REPETITIONS
Build up to 10 correctly performed repetitions.
CHECK POINTS:
● On counts 1 and 3, do not allow the back to round, keep the head up and 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 should distance apart.
The landing should be “soft” and proceed from 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.