Engage the core and maintain control as you explosively lift your legs and arm into a V position. Start on your back with your legs and arms outstretched, shoulders back and down, and a small medicine ball in your hands. 20 reps, 3 sets with 120sec recovery between sets.Įxercise #3: Pikes (with a small medicine ball thrown from your feet) Start with your feet hip-width apart, squat down slightly, bring your arms back behind your body, and swing them forward as you jump forward landing on both feet. 10 on each leg, 3 sets with 120sec recovery between sets. Stand on one leg, keeping your standing knee soft. Stand tall with your feet hip-width apart, quickly bounce up and down on the balls of your feet.
Do the first set at 60 percent intensity, then complete the sets as fast and explosively as possible. Work through these exercises twice weekly for six weeks. If you’re keen to improve your jumping height, there are some specific exercises that will help you raise your game. If you feel like you absolutely can’t go on, simply take a short break, and then keep going – with a little practice you’ll be breezing through sets of continuous tucks in no time! Improve your tuck jump height in six weeks When it gets tough, focus on your mental fortitude to push you through. To get the most from your tuck jumps, try doing as many as you can in quick succession. Soften your knees and brace your core as you land to absorb the impact.Drive your arms up and push off the floor.
Drop your hips back and down (similar to a half squat).Start with your feet apart and your chest up.While on the outside it looks like a simple jump, there are a few tricks to perfecting your tuck jump technique. Including tuck jumps in a Tabata workout (a style of HIIT training where you do 20 seconds of intense exercise followed by 10 seconds rest) will help you quickly reach that transformative HIIT training zone. Tuck jumps push you to the transformative HIIT training zoneĪ solid set of tuck jumps is one of the best ways to spike your heart rate and propel you into that magic high-intensity interval training (HIIT) training zone – where you reach 85 – 100 percent of your maximum heart rate. They can also improve muscle stabilization – which is important for barbell movements. The explosive nature of tuck jumps is key to helping us build strength for heavy barbell movements like deadlifts. Targeting the quadriceps, glutes and hamstrings, tuck jumps are a fantastic way for Olympic weightlifters, powerlifters and athletes to develop greater power production in the lower body. Tuck jumps improve your strength for weightlifting They can be especially effective for sports such as soccer and basketball. Tuck jumps are a type of plyometric movement, which can increase the rate of muscle contraction, increase power output, enhance muscle performance and ultimately result in enhanced athletic performance. When the core is properly engaged, the force generated from the leg muscles is transmitted to the upper body efficiently through the spine without reducing acceleration as you lift off the ground. The energy required not only to jump, but to pull the knees into the body, is incredibly taxing, and therefore will torch calories and burn fat fast.īoth the rectus abdominis and external obliques work significantly harder during tuck jumps than regular squat jumps, because the core muscles are required to generate a high level of support to lift the knees towards the chest, as well as land safely. Tuck jumps send calorie burn into overdriveĪs anyone who’s performed several tuck jumps in a row will know, they are a hugely demanding exercise. With just one explosive movement you can unleash a wealth of benefits: If you want to take the intensity of your workout up a notch, you can’t look past the tuck jump.
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