Burpee Tuck Jump

Execution

1. Bend the knees, push the hips back and plant your hands on the floor in front of your toes.
2. Jump your feet back into a plank, squeezing the glutes so the hips cannot sag.
3. Lower your chest to the floor and press back up, or leave the push-up out if you want to save everything for the jump.
4. Jump the feet back in near your hands, then explode straight up, driving both knees up toward your chest at the peak.
5. Extend the legs back down before landing, landing on the balls of the feet with the knees bending to absorb the impact.
6. Only go straight into the next rep if the landing you just made was quiet and stable; otherwise stop and reset.
7. Do 4-6 reps a set with 2 minutes of rest, because every rep is a knees-to-chest jump on top of a push-up, and a high count only spoils the landing.
8. If a landing thuds, a knee buckles inward or you need an extra step to stay upright, end the set right there.

Quick cues

• Drive the knees up to your chest.
• Land soft, knees bend.
• Extend the legs before you touch down.
• A heavy landing ends the set.

Common faults

• Fault: Not tucking the knees high enough, so it turns into a plain jump

  Fix: Cue actively driving both knees up to the chest right at the peak of the jump.

• Fault: Landing with stiff, straight legs

  Fix: Extend the legs before touchdown and actively bend the knees the instant you land.

• Fault: Rushing the plank/push-up phase to get to the jump sooner

  Fix: Slow down through the plank, keeping the hips level before moving on to the jump.

• Fault: Continuing to jump even after the landings turn heavy and uncontrolled

  Fix: Stop completely at the first landing that is not quiet.