Tuck jumps
Primary Muscles Worked: Hamstrings, Quadriceps, Glutes, Calves (secondary), Abductors (secondary), Adductors (secondary)
This is a plyometric exercise that is most appropriate for athletes because it helps improve the jumping power and flexibility of legs. It also strengthens the circulatory system. Remember to warm up before you start, otherwise you are more susceptible to injuries.
1. Begin in a natural standing position, arms by your sides and with your knees slightly bent.
2.Dip down into a squat, this will be the jumping position.Try to get the balance with your arms as the image shows.
3. Then jump as high as you can, raising your knees up while you are on the air trying to reach your chest.
4. Then ensure a good land, absorbing impact through bending your knees into the described jumping position.