Knees don't reach the chest — minimal tuck
Lack of hip flexor power and jump height prevents a full tuck.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Lower Body
Tuck Jump
Coaching cues
- Jump up; pull both knees to the chest at the peak
- Land softly with the hips hinged; reset immediately
- Consistent height each rep — don't let fatigue lower the tuck
- Arms assist the jump and balance the tuck
Common faults 2
Knees cave on landing
Valgus on both landing legs after the tuck.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗