two foot jump with knees to chest
The two foot jump with knees to chest is a great exercise to build power and agility which will help in becoming a more dynamic athlete. The tuck jump works to improve performance in a wide range of sports such as cycling, diving, weightlifting etc. by developing leg, hip and abdominal power. The target muscle groups for this exercise is the quadriceps, calves, hip muscles, glutes (butt), and core muscle groups (abdominals). This exercise should be done after a good dynamic warm-up to prevent injuries. Also, it should not be done on a hard concrete surface as it is hard on the joints and can lead to injuries. The suggested exercise amount is: 3 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 bring the knees up to the chest in mid air. Quickly grasp the knees with the hands before returning to the ground. At the top of the jump, the thighs should be touching the torso. Release the legs and extend them down to absorb the landing. Repeat jump immediately after landing. Note: the chest should be kept up and maintain good posture throughout the exercise. As well, using the arms to power up for the jump will maximize the height of the jump.
Target Muscle Groups: Quadriceps, calves, hip muscles, glutes, and core muscle groups
