Exercise Library
PLYOMETRICS / REACTIVEintermediate
Tuck Jump
A classic jump exercise — tuck jumps train fast repeated takeoffs and airborne body control, transferring directly to game jumps in basketball/volleyball. Jump repeatedly in place, bringing both knees to the chest at the peak, then immediately prepare for the next jump.
Quads, hip flexors, core, calves3-4 sets × 8-10 reps
Coaching cues
- 1.Contact time as short as possible — like a spring
- 2.Core pulls the knees up
- 3.Arms create the rhythm — down, up, down, up
- 4.Land light on the forefoot
Detailed training method
[Steps]1. Jump vertically in place repeatedly→2. Bring both knees to the chest at the peak→3. Arms swing down then up in rhythm→4. Land light and rebound instantly→5. Keep the rhythm
[Common Errors]✗ Contact time too long→shorten it ✗ Knees not high enough→pull actively with the core ✗ Heavy landings→forefoot, light touch
[Progressions]10→15→20 reps→tuck jump + 180° turn→single-leg tuck jump
[Jump-Specific]Trains fast repeated takeoffs; transfers directly to repeated game jumps in basketball/volleyball
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Box Jump
The first-choice entry to plyometrics — the box jump teaches fast force production and coordinated landing, a cornerstone of jump training
Depth Drop
The preparatory exercise for depth jumps — the depth drop teaches safe, efficient absorption of landing impact (eccentric strength), laying the safety foundation for explosive rebounds
Single-Leg Landing Control
The safety prerequisite for every single-leg jump — step off a low box or hop forward, land on one leg, and stick the landing for 2 seconds