Gymnastics
Trampoline Tuck Jump
The trampoline tuck jump is a vertical bounce where you pull your knees toward your chest before landing on your feet. It trains leg power, body control, and landing coordination.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 1 min
How to do it
- Stand in the center of the trampoline with your feet hip-width apart.
- Build a few low, controlled straight bounces.
- Push evenly through both feet to rise vertically.
- Draw both knees toward your chest near the top of the bounce.
- Extend your legs beneath you before returning to the trampoline.
- Land upright on both feet with your knees slightly bent.
- Finish with a stop bounce by bending your knees on contact to absorb the rebound.
Form cues
- Keep your head neutral.
- Stay loose through your shoulders.
- Keep your knees tracking over your toes.
Common mistakes
- Folding your chest toward your kneesLift your thighs toward your torso rather than diving your upper body forward.
- Tucking during takeoffLet your body leave the trampoline fully before starting the tuck.
- Holding the tuck too longUse a smaller tuck until you can consistently prepare your feet for landing without rushing.
Safety
An off-center or poorly timed landing can injure your ankles or knees or send you into the frame. Falling off the trampoline can cause serious head or neck injury.
- Use the trampoline one person at a time under qualified supervision.
- Check that frame pads and required surrounding landing mats are secure, with clear space overhead.
- Master controlled straight jumps and stop bounces before attempting tucks.
- Keep bounce height modest; end the set if you drift or lose landing control.
Choose straight bounces or seek advice from a physiotherapist or doctor first if you have balance problems or current ankle, knee, or back pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Spotting Platform (optional)
- Trampoline
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 1 min
Count only tuck jumps, using straight bounces between reps to reset your rhythm.