![]() When it comes to tuck jumps, and plyometric exercises in general, it’s best to start slow and build gradually. ![]() ![]() Repeat, aiming for 8-12 jumps and 3 sets at first. Land on your feet, and lower yourself back into the position detailed in steps 1 and 2. Include lower body plyometric movements that require jumping but also upper body plyo exercises, like plyo push-ups and medicine ball slams. Eighteen male participants performed ankle hops, tuck jumps, a countermovement jump, a single-leg vertical jump, and a drop jump from 30 cm in a biomechanics. This makes the tuck jump unsuitable for exercisers with a history of lower body injury, novices with poor bodily control or those of advanced age. Look forward to keep your neck in a natural position in line with your spine. Unfortunately, much like jump squats, tuck jumps place a far greater amount of stress and impact on the joints of the lower body, increasing the risk of injury and soreness as the connective and osseous tissues of the body are damaged over time. These involve dropping off a bench or box (usually over 30 cm) onto the floor and performing an instant jump. ![]() When programming the tuck jump as a potential box jump alternative, the exerciser will find that it may act as a perfect one to one substitute in terms of volume and cadence, requiring no further alteration to the exerciser’s training program and allowing them to simply replace one movement with the other. The most demanding plyometrics are known as shock jumps or depth jumps. In terms of muscle group activation, tuck jumps possess the same activation pattern as the box jump, though with somewhat greater hamstring and glute muscle recruitment as the exerciser utilizes knee flexion as they jump - thereby resulting in somewhat more intense posterior chain training stimulus. ![]()
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