Being able to performing a proper tuck jump is a good indicator of knee stability and a way to assess risk for ACL injury. Before you begin a tuck jump progression, it is important that you are able to perform a proper chair squat (see last week’s exercise of the week https://ascentpt.wordpress.com/2013/12/11/exercise-of-the-week-chair-squat/).
Once you are able to do this with good form, and you have no pain, you can progress to the tuck jump. To begin, squat down slightly and bring the arms back behind the body to provide a countermovement preparation. The vertical jump begins as you swing your arms forcefully forwards and jump straight up, pulling the knees into the chest. Try to get your thighs parallel with the floor at the peak of the jump.
Perform this in front of a mirror and watch what happens with your knees upon landing and take off. Do they dive in? If so, you will want to work to correct this.
Land so that you sink down into your butt, utilizing your glutes to control your landing. Ensure that your knees continue to track over your toes, rather than over or inwards.
When you are able to perform two tuck jumps in a row, and land in the same footprint, you can challenge yourself by tuck-jumping over an object on the floor.
This is a good exercise if to train safe jumping techniques and improve your strength and motor control during dynamic tasks. Do not perform this task if you have had any issues of knee buckling or instability, pain, or have had a recent surgery before consulting your physician or physical therapist.