You will perform 3 Up Down + Tuck Jumps, 3 Rucksack Push Presses, and 3 Rucksack Front Squats. This workout has an ascending ladder (by reps of three). WORKOUT 3Ĭontinue with this pattern adding 3 reps to each movement every round. Lift the left knee to meet the right elbow and the right knee to the left elbow just like pedaling a bicycle. Place both hands behind the head and lift the upper torso, making sure the tension is not in the neck but in the abdominals. Score is the time on the clock when the last round of the Bicycle Crunches is completed.īicycle Crunch: Lay with back flat on the ground. Then, proceed to 50 reps of Tuck Jumps and Bicycle Crunches.Ĭontinue with the pattern working on 40 reps of each movement, down to 20 reps, and finally 10 reps. With a running clock, athlete must complete the buy-in of 30 Air Squats. Tuck Jump Variationsīrowse through and choose a selection of these Tuck Jump Workouts to add into your training. Complete as many repetitions as you can in the time stated.įeel free to adapt them to suit your fitness level, needs and the equipment that you have available. Fully place the legs back into the landing position and absorb the impact of the jumpĪMRAP means As Many Reps as Possible.Tuck the legs up towards the chest once you are at the top of the upwards movement.Quickly squat down then explode upwards.Stand with your feet roughly shoulder width apart.
#Plyometric tuck jumps how to#
How to do Tuck Jumps with Proper Techniqueįollow these steps to improve your Tuck Jump technique. Biceps and Anterior Shoulders (from the arm swing).As a result they work the following muscle groups: Tuck Jump Workouts involve the coordination and movement of the entire body. Like jumping lunges, the tuck jump does just that, which can be beneficial for athletes who have to deal with high amounts of eccentric loading, just as squatters, weightlifters, and runners.
#Plyometric tuck jumps full#
As a result, they are a great tool to build explosive leg power, balance and full body conditioning.Ĭyclical plyometrics demands great amounts of eccentric strength, coordination, and the ability to absorb increasing amounts of force with every jump. Tuck Jumps are a challenging plyometric exercise that takes the squat jump to the next level.
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