Squat to Tuck Jump
How to Do It
From a squat, explosively jump straight up and quickly tuck both knees toward the chest at the peak, then extend the legs to land softly on the whole foot with bent knees. Absorb the landing and reset. Keep the chest tall and minimize forward lean. Repeat with quick, snappy tucks.
Why It Works
Combines explosive vertical jumping with rapid hip flexion (the tuck), training lower-body power and the speed of pulling the knees up — reinforcing fast triple extension followed by quick leg recovery, plus reactive landing control.
Hockey Transfer
Builds explosive vertical power and the fast knee recovery used in stride turnover and acceleration; the quick tuck mirrors the rapid leg-recovery phase, while soft landings train deceleration control.
Coaching Cues
- "Explode up, snap the knees up"
- "land soft and tall"
- "quick tuck, quick reset"
Common Mistakes
Leaning forward to tuck; slow or lazy tucks; stiff landings
Progression / Regression
continuous tuck jumps or higher tuck
jump squat (no tuck) or reduce height
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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