Jump-through-tyre drills have you hop quickly in and out of tyres laid on the floor, in a pattern similar to agility ladder work. They build foot speed, balance and light, springy footwork, and challenge the calves, quads and glutes while raising the heart rate.
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How effective is this exercise for you?
4
Sets
15
Reps
Tyre
Equipment
10.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Legs, Core
📋 How To Perform Jump Through Tyre
1
Stand in front of (or beside) a large tyre laid flat.
2
Jump both feet through the center of the tyre and back out.
3
Keep your movements quick and controlled.
4
Use your arms for balance and rhythm.
5
Great for agility and coordination — keep a steady pace.
💡 Benefits of Jump Through Tyre
Develops agility, coordination and fast ground contact, which helps in sports that need quick changes of direction. Done at pace it also acts as high-intensity cardio, and it teaches you to land softly and keep your balance.
📈 Sets, Reps & Programming
Perform 4 to 6 rounds of 20 to 30 seconds through a row of 4 to 6 tyres, resting 30 to 45 seconds between rounds. Keep the movement quick but controlled, and aim to be accurate with every foot placement rather than just fast.
⚠️ Common Mistakes to Avoid
Looking down and losing rhythm
Landing heavily on the heels
Rushing the pattern so the feet clip the tyre
Letting the knees cave inward on landing
✅ Pro Tips
Stay on the balls of the feet and keep the steps short and quick
Keep the chest up and the arms moving naturally
Land with soft knees and a stable hip
🛡️ Safety Notes
Impact is moderate, so use a flat surface and supportive footwear, and make sure the tyres are secure and not slippery. Stop if you feel pain in the ankle, knee or shin.
🔁 Progressions & Regressions
Make it harderhop on one foot or add lateral jumps.
Make it easierstep through the tyres at a slower pace.
