Pounding Sand with Tuck Jumps

The tuck jump is a full-body exercise that is great for developing cardio fitness. It also works the hamstrings, quads, glutes, calves, and the core muscles. The Greek tennis player Maria Sakkari is seen performing this move on a sand volleyball court during S1 E3 of the new Netflix docuseries “Break Point.” I have recently been breaking down the fitness techniques that have appeared on the show.

Tuck jumps performed on sand add an element of instability to the exercise. It requires the stabilizing muscles in the legs and ankles to work harder to maintain balance when jumping and landing. Everything that Sakkari does in the gym seems intense, so this is hardly a surprise. However, the sand also reduces the impact load on the joints by cushioning the landing.

To perform a tuck jump, stand with your feet a little less than shoulder-width apart. Drop down into a shallow squat, then explode into the air. As you rise, tuck your knees up towards your chest as much as possible. Land as lightly as you can. That’s one rep.

Tuck jumps are a plyometric exercise that starts with rapid stretching, the “eccentric” phase, followed by an immediate contraction, the “concentric” phase. It results in powerful and explosive movement. For a tuck jump, the eccentric phase occurs as the knees are bent and the body is lowered into the shallow squat. The concentric phase comes with the explosive jump off the ground as the leg muscles contract rapidly to generate force.

Tennis players can benefit from tuck jumps because the exercise builds the explosive power required for a quick first step toward the ball. It also supports agility and quickness. Tuck jumps can generate gains in vertical leap height, which is useful for serving and net play. It is also a very good cardio workout that doesn’t require any equipment.

Tennis is a dynamic sport that requires explosive movements, quick changes in direction, and a strong core. Tuck jumps can help a player improve on all those elements.