Christian Plascencia demonstrates how to do a Jump Tuck.
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Step 1. Stand with your feet between hip and shoulder-width apart and soften your knees.

Step 2. Bend your hips and knees to lower your body into a quarter-squat. You’ll end up in the universal athletic stance (picture a lineman in football)—hips and knees bent, chest lined up with your toes, looking forward, and ready to explode. Your torso should be about 45 degrees to the floor with your lower back in its natural arch. Swing your arms back as you bend your hips back so that they run parallel to your spine.

All of the above must happen quickly and in one movement. Think of it as coiling a spring as you dip your hips down and back before you reverse the movement to explode upward.

Step 3. Immediately rise up, extending your hips, knees, and ankles (come up onto your toes) and swinging your arms forward and up to jump as high as you can into the air. As you rise, pull your knees upward with you, tucking them under your chest. Your thighs should end up parallel to the floor. Try to stay tall as you tuck—don’t actively crunch yourself into a ball.

Step 4. Extend your knees on the descent and use your toes to buffer your feet as you land. “Land like a ninja,” says Pogue, bending your hips and knees as needed to absorb the force of the ground, although you should end in the same athletic position that you started the jump.

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