Tuck Jumps

Tuck jumps are a high-intensity plyometric exercise that focuses on developing explosive strength in the lower body. This exercise primarily engages the quadriceps, hamstrings, glutes and calves, making it ideal for improving jumping power, coordination and cardiovascular fitness.

Correct Execution of Tuck Jumps

Follow these steps to perform the exercise correctly:

  1. Stand upright with your feet hip-width apart and your arms relaxed at your sides.
  2. Bend your knees slightly and lower your hips into a quarter squat position to prepare for the lunge.
  3. Explosively jump up and pull your knees up to your chest as high as possible.
  4. Use your arms to generate momentum by swinging them upwards during the jump.
  5. Land softly on the balls of your feet with knees slightly bent to absorb shock and prepare for the next repetition.
  6. Repeat the movement for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Inadequate knee lift: Make sure to pull the knees up to the chest as high as possible to maximize muscle activation.
  • Hard landings: Land softly with slightly bent knees to reduce stress on joints and minimize risk of injury.
  • Incorrect Arm Use: Actively use the arms to generate momentum and help achieve maximum height in the jump.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Start with squat jumps, where you perform an explosive jump from a squat position without bringing your knees up to your chest.
  • Advanced: Add an extra challenge by performing tuck jumps on an unstable surface, such as a balance pad, to improve balance and core stability.

Number of Repetitions and Sets

Perform 2-3 sets of 8-12 repetitions, depending on your fitness level and comfort. Focus on explosiveness and proper form over quantity.

Breathing

Breathe evenly and controlled throughout the exercise. Inhale as you prepare the landing and exhale forcefully as you jump upwards. Inhale again as you land and prepare for the next repetition. Controlled breathing helps maintain the rhythm and energy level during the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing tuck jumps:

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