Step by step instructions, muscle activation and variants for the Touchdown Heel Tap Jump.
The Touchdown Heel Tap Jump is an explosive plyometric exercise combining a deep squat touchdown with a powerful vertical jump and mid-air heel tap. It develops lower-body power, coordination, and cardiovascular conditioning simultaneously.
The Touchdown Heel Tap Jump is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
