#TUCK JUMPS. HOW TO#

They can be especially effective for sports such as soccer and basketball. Tuck jumps are a type of plyometric movement, which can increase the rate of muscle contraction, increase power output, enhance muscle performance and ultimately result in enhanced athletic performance. When the core is properly engaged, the force generated from the leg muscles is transmitted to the upper body efficiently through the spine without reducing acceleration as you lift off the ground. The energy required not only to jump, but to pull the knees into the body, is incredibly taxing, and therefore will torch calories and burn fat fast.īoth the rectus abdominis and external obliques work significantly harder during tuck jumps than regular squat jumps, because the core muscles are required to generate a high level of support to lift the knees towards the chest, as well as land safely. Tuck jumps send calorie burn into overdriveĪs anyone who’s performed several tuck jumps in a row will know, they are a hugely demanding exercise.

With just one explosive movement you can unleash a wealth of benefits:

#TUCK JUMPS. HOW TO#

Rachael Newsham opens up on facing challenging thoughts and how she builds and maintains mental wellness.įind out the myriad benefits behind the squat track in BODYPUMP 118.Īll the latest research on how to manage your sleep and physical activity levels.īODYCOMBAT and LES MILLS GRIT Presenter Tash Vincent shares how she overcame challenges on her road to group fitness success.If you want to take the intensity of your workout up a notch, you can’t look past the tuck jump. By the end of the 6 weeks, you should have seen a marked improvement in your jumping height!ĭiscover the fitness trends forecast for the year ahead/ To assess your improvement, mark the highest point you can jump tap with your fingertips on the wall. Keen to improve your jumping height and wow the crowd? Try the program below for 6 weeks, twice a week. Soften your knees and brace your core as you land to absorb the impact.Drive your arms up and push off the floor.Drop your hips back and down (similar to a half squat).

Start with your feet apart and your chest up.

Including tuck jumps in a Tabata is one of the most effective ways to get your HIIT on. They can also improve muscle stabilization – which is important for barbell movements.Ī solid set of tuck jumps is one of the best ways to spike your heart rate and propel you into that magic HIIT zone of 85 – 100% Heart Rate Max.

The explosive nature of tuck jumps is key to helping us build strength for heavy barbell movements like deadlifts. Targeting the quadriceps, glutes and hamstrings, tuck jumps are a fantastic way for Olympic weightlifters, powerlifters and athletes to develop greater power production in the lower body. THEY IMPROVE YOUR STRENGTH FOR WEIGHTLIFTING The energy required not only to jump but to pull the knees into the body is incredibly taxing, and therefore will torch calories and burn fat fast.īoth the rectus abdominis and external obliques work significantly harder during tuck jumps than regular squat jumps because the core muscles are required to generate a high level of support to lift the knees towards the chest, as well as land safely. Love them or hate them, they remain a staple of LES MILLS GRIT ™ and BODYATTACK ™ and in the UNITED releases, they make a surprise appearance in BODYCOMBAT ™ Track 8! Apart from looking super impressive (kind of like you can fly), what do tuck jumps actually do for us?Īs anyone who has performed several tuck jumps in a row will know, they are a hugely demanding exercise.

Tuck jumps.