#Sprawl tuck jumps good how to

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. Better Force AbsorptionД¬yclical plyometrics demands great amounts of eccentric strength, coordination, and the ability to absorb increasing amounts of force with every jump. 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.Д«elow 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.

Biceps and Anterior Shoulders (arm swing).

Below is a complete listing of the primary muscle groups used while performing tuck jumps. The tuck jump is a lower body plyometric exercise and therefore works similar muscle groups to the squat, squat jump, jump lunge, etc.

#Sprawl tuck jumps good how to

In this article we will discuss the benefits to performing tuck jumps, how to do them, and how you can start to integrate tuck jump plyometrics into your training program(s). Tuck Jumps are a challenging plyometric exercise that takes the squat jump to the next level.