tuck jump with heel kick
The tuck jump with heel kick exercise is a great for developing power and agility. This exercise will help to improve performance in sports such as downhill skiing, figure skating and gymnastics. Again, this workout will contribute in making your movements more dynamic. Muscles engaged in this exercise are the quadriceps, glutes, hamstrings and calves. As always, plyometric exercises should be done after a warm-up in order to prevent injuries. The suggested exercise amount is 4 sets, 10-12 repetitions (reps) with 1-2 minute rest between sets.
Difficulty Rating: 
Equipment: None
Process:
Starting Position: Stand with feet shoulder width apart with body in upright position and slight bend in the knees; do not bend at the waist
Action: Jump off the ground and kick the butt with the heels. On the way down extend legs and absorb the landing. Repeat jump immediately after landing. The goal is to spend as little time on the ground as possible. As well, using the arms to swing into the jump will maximize the height of the jump.
Target Muscle Groups: Quadriceps, glutes, hamstrings and calves
