Hi, I'm Pauline and I'm back with another great plyometric exercise. Okay, so this exercise is called a tuck jump. Basketball players, volleyball players, anybody, ladies, guys you can use this too. So what you're going to do is this is a really high kind of explosive movement. So form is crucial. The tuck jump is usually airborne, okay? So the landing if at all possible, needs to be soft. If you're a beginner, that' okay if you feel like you're landing hard. The more practice the better, okay?
Again, try to keep your core intact and this is what the movement looks like, okay? From here, now what you're going to focus on is touching your ankle. If you're a beginner it's okay, you can start with touching your knees to the side. So from here and when you land, try to land on the balls of your feet. And again, making sure that your knees don't cave in, because that's what tends to happen you're losing form.
So beginner's knees, just simple tap, land with your knees straight, forward, okay? Advanced, ankle or even past your ankle. Now I'm going to do it a couple of times and then I'm going to show you an advanced version. So tap down, okay? So the advanced version is for athletes who really want to get that extra edge. Actually you know what? Anyone, because it involves cardio.
So if you're a beginner, you're going to jump, touch your knees, then you're going to jump back and do burpee. Burpee here, pop back up, knees, down, pop back up, and your knees, 10 times is efficient. Okay, you're going to get a great cardio kick from this. Advanced what you want to do is, you're going to go further, so your ankles, you're going to focus on touching. So ankles, down, up, okay? And that is how you do a tuck jump.