Sprint After Tuck Jump

- Tuck jumps: Through a powerful, two-footed takeoff, the knees/thighs are pulled to the chest. The arms are bent and swing in the preparatory motion. The upper body is upright. Landing is on the balls of the feet. After a short ground contact time, the next jump follows immediately. - For the sprint start, begin in a staggered stance on the balls of the feet. Initially the upper body is leaning far forward, the centre of gravity is at hip height, and the eyes look down. After a powerful push-off from the balls of the feet, the upper body gradually straightens, the eyes lift, and the stride frequency increases. The arms move actively in alternation with the legs (right leg forward = left arm forward and vice versa). After the first 3-4 steps on the balls of the feet, the foot rolls through fully (heel to sole to ball of the foot); the upper body is upright and steady, and stride frequency increases to maximum.