Unlike box jumps and jump squats, this forces the lifter to jump the hips up as high as possible, pull the legs up, and then place back down all of which take more time and therefore need more vertical displacement by the filter. Tuck jumps demand high amounts of force output and power, as the lifter must not only recycle jumps but do them while gaining enough elevation in the jump to allow the legs to be pulled up into the body, and then reset prior to the next jump cycle occurring. Lastly, the eccentric component of this movement is high as the lifter must absorb and react during the landing phases.
Second, the lifter must exhibit greater muscle synchronization to find body awareness and proprioception while in the air. For starters, the rate of force production is extremely high, as the lifter must promote enough force to catch enough hang time to allow their legs to be pulled up into the body and safely placed back into the jump position for landing. The tuck jump is a plyometric exercise and therefore offers many of the benefits of plyometric training to coaches and athletes. In the below video the tuck jump is demonstrated using bodyweight, however this can also be done wearing a weight vest for added difficulty.īelow are four benefits of the tuck jump, many of which are inherent to lower body plyometrics. The tuck jump is a progression upon the bodyweight squat jump that entails a lifter to pull their legs (tucking) up into the chest once in flight, then fully place them back into the landing position each and every jump.
Attempt to land softly and quietly on the mid-foot, rolling backwards quickly towards the heels. Landing: The most important components of the landing phase are correct foot position and avoiding excessive forward movement in your lower extremity which places additional stresses upon your knees. As you jump into the air, pull your knees up towards your chest and try to bring your heels right underneath your glute muscles while in the air try to keep your feet level with each other and the bottoms parallel to the floor.
Jumping Movement: With ONLY a very brief pause at the bottom of your downward phase, explode upwards through your lower extremity, achieving triple extension (pushing and extending your ankles, knees and hips simultaneously). Try to maintain a flat back by bending forward at the hips, keep your head facing forward and position to your arms along your sides where comfortable or where they offer the greatest degree of balance support.
Continue to lower yourself until you feel your heels about to lift off the floor. Step 2ĭownward Phase: Begin your downward phase by first shifting your hips backwards then moving downwards to create a hinge-like movement at your knees. Starting Position: Stand with your feet feet hip-width apart, arms by your sides, depress and retract your scapulae (pull shoulders down and back) without arching your low back, and "brace" (engage your abdominal / core muscles) to stiffen your spine.
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