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Tuck jumps demonstration3/7/2023 Your heart rate will skyrocket as your endurance levels are put to the test. Both your upper and lower body are working hard each time you drop to the floor for a set.īurpees target your quads, glutes, core, chest, back and shoulders, explains Daily Burn trainer Anja Garcia. Think about it: You’re combining a squat, a plank, another squat, and an explosive jump. What move is king of the bodyweight exercises? The one that leaves no major muscle group untouched? The almighty burpee, of course! This full-body movement delivers plenty of bang for your buck when you’ve got no equipment at hand. You can find more high-energy moves at /365. Jump Your Way to Stronger, Powerful LiftsĬheck out the below articles covering plyometric training to boost your deadlift, squat, and athletic performance.This workout comes to you from Daily Burn trainer Anja Garcia. By performing bounding jumps in cyclical fashion, you increase body control, landing abilities, and have a greater transfer to ballistic athletic movements. Similar to stair jumps, hurdle hops can be done to increase power output, eccentric loading mechanics, and increase the plyometric properties of lifters. By performing jumps on stairs, you force lifters/athletes to recycle jumping mechanics faster and increase power outputs over each jump. Stair jumps can be done at local stadium, bleachers, or any staircase that you may have around. Coaches and athletes can integrate box jump to depth drop of bounding box jumps if looking for the same high impact eccentric loading component as the tuck jump. That said, the tuck jump does require greater hip flexor and eccentric landing components due to the increased drop height from the apex of the jump. This can be used in place to tuck jumps to elicit the same powerful knee and hip extension as the tuck jump, and have similar eccentric landing mechanics upon landing. The box jump is one of the more well know plyometric exercise seen in most gyms and training facilities, and can allow for a wide degree of jump heights and power outputs. The fuller range of motion of the burpee into jump is similar to the tuck jump, and therefore caloric expenditure/metabolic distress can be similar between the two movements. By performing a burpee prior to the jump, the lifter must properly land under control and move the hips and knees into flexion similarly to the tuck jump. The burpee to jump can be used as a lower impact tuck jump alternative yet still deliver the necessary plyometric component. The below video demonstrates how to do the dumbbell squat jump, which can be done in a singular fashion or in a cyclical manner to increase the stretch shortening cycle abilities, eccentric capacities, and body control in ballistic continual movements. This movement is one of the most foundational patterning that coaches and athletes can due to develop skill sets necessary for tuck jumps and other more advanced alternatives below. The squat jump is a basic plyometric exercise that can be done with bodyweight, weighted vest, dumbbells, barbells, bands, etc. Coaches and athletes can insert these in place of tuck jumps to better facilitate all-around athleticism and/or to manipulate training variable to address weaknesses/injury concerns. Some of the progressions can be used for beginners, while others should be properly progressed towards (each exercises is explained in detail below). Tuck Jump Alternativesīelow are popular plyometric alternatives to the tuck jump that can be used for most levels of athletes and clients. Below are some of the benefits of tuck jumps and performing plyometrics lower body exercises. For beginners, learning to people jump with squat jumps, bounding jumps, and some of the below alternatives is a good option to build foundational strength, power capacities, and proper landing mechanics. Tuck jumps are a plyometric exercise that can be used with nearly every level of athlete. This can also be done using weighted vests to add loading the movement. In this article we will discuss five exercises that can be done to regress and/or progress the tuck jump to meet the needs and abilities of any level lifter/athlete.īelow is a video demonstration on how to perform the bodyweight tuck jump, which can be done for singular jumps or progressed into cyclical jumps. In a previous article we discussed the benefits of the tuck jump and what you need to know to incorporate the tuck jump into training programs for sports athletes, functional fitness athletes, weightlifters, and general training clients.
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