Touchdown Heel Tap Jump

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Engage your core and pull your shoulders back to maintain a neutral spine.
3. Position your arms naturally at your sides, ready to swing for momentum.

How to do it

1. Inhale as you lower into a squat, reaching down to touch the floor with your fingertips while keeping your chest up.
2. Exhale forcefully as you drive through your mid-foot to jump vertically as high as possible.
3. At the peak of your jump, quickly click your heels together before returning your feet to their original width.
4. Land softly on the balls of your feet, immediately absorbing the impact by sinking back into the next squat.

Form checklist

• Keep your back flat and chest proud when reaching for the floor to avoid rounding the spine.
• Ensure your knees stay tracked over your toes and do not cave inward during the squat or landing.
• Land with 'soft knees' to protect your joints and transition smoothly into the next rep.
• Maintain a tight core throughout the jump to stabilize your torso during the heel tap.

Pro tips

• Focus on a rapid 'triple extension' of the ankles, knees, and hips to maximize your vertical height.
• Use your arms to generate upward momentum by swinging them from the floor toward the ceiling as you jump.
• Minimize ground contact time by treating the floor like 'hot coals' to improve reactive power.

Make it harder

• Increase the tempo of the repetitions to maximize the cardiovascular and metabolic demand.
• Attempt a 'double heel tap' at the peak of the jump to challenge your hang time and coordination.

Frequently asked

What muscles does the touchdown heel tap jump work?

The touchdown heel tap jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the touchdown heel tap jump?

The touchdown heel tap jump requires no equipment — just your body weight.

Is the touchdown heel tap jump good for beginners?

The touchdown heel tap jump is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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