If you are looking for a fun-filled full-body workout, consider tuck jumps since they are plyometric exercises.
The jumps activate major muscles across the body because they use different speeds and movements. That’s the secret behind its high-performance nature.
Interestingly, this exercise enjoys a love-hate sort of support. Nevertheless, it is an excellent option if you’re looking to improve your cardiovascular fitness or increase your heart rate.
Moreover, it strengthens your lower body and core. So how do you perform tuck jumps?
- Keep your knees slightly bent and your feet shoulder-width apart as you stand.
- With a neutral head and neck position, your shoulders should be precisely over your hips.
- Your feet should grab the floor to ensure a sturdy position. Balance your weight evenly.
- Keep your elbows slightly bent and your arms long at your sides.
- Engage your core.
- As you bend your hips and knees, keep your spine in a neutral position.
- Lower yourself to a quarter squat position, keeping your shins vertical and chest upright.
- Slightly bend your elbows.
- Allow your hands to move behind your body as you lower into your jumping posture.
- Begin your upward movement by launching yourself with a powerful push of your feet through the ground.
- Start swinging your arms forward as you straighten your legs.
- In the midst of a high-flying leap, flex your knees towards your chest.
- Land on the ball of your foot.
- Keep your toes engaged and the floor in contact with your midfoot and heel while distributing the weight of your body evenly across your feet.
- Legs should line up with toes, and chest should be ahead of the hips in a proper seated position
- During the landing, maintain core engagement to ensure a gentle and controlled touchdown.
WHAT MUSCLES DO TUCK JUMPS WORK?
Tuck jumps are fantastic, and they work the following five muscles.
Hamstring muscles include the semitendinosus, a muscle that helps the knee extensors build up force by accelerating the knee forward and backwards.
The quadriceps activate during a leap because you bend your hips and extend your knees.
Your glutes aid in acceleration and rapid transition of energy from when jumping.
The core holds the spine steady during the jump.
They improve your capacity to make that leap by at least 25 per cent.
TUCK JUMPS BENEFITS
To reap the benefits of tuck jumps, you should perform them on a regular basis. These are the benefits you get.
In addition to working your glutes and hamstrings, this exercise also works your quadriceps and core.
IMPROVE CARDIOVASCULAR HEALTH
The leaps are good for your heart – they increase your heart rate. Including it in your workout regimen has impressive benefits for your cardiovascular health.
It is possible to improve your performance in other plyometric activities with the tuck jump. Exercises such as the burpee become easier once you master the basic mechanics of this tuck variation.
BOOST ATHLETIC PERFORMANCE
Performing tuck jumps, improves muscular contraction speed and power generation as well as muscle strength and endurance. Basketball and football players are some of the athletes who gain so much with this workout.
ALTERNATIVES TO TUCK JUMPS
There are an array of tuck jumps alternatives ranging from beginner level to professional fitness levels.
These alternatives include the following:
The squat jump uses bodyweight or additional weights such as dumbbells or barbells, among the most basic plyometric exercises.
How to do it:
- Assume a slightly bent knee position while standing with feet shoulder-width apart.
- Make a full squat by bending your knees.
- As you lift yourself off the ground, engage your lower body to propel your body upward.
- Stretch the legs entirely until they are a few inches above the ground.
- Control your landing by travelling through your foot from toes to the ball to heel.
- Fall back into the squat for another powerful jump.
- Perform another jump as soon as you land.
Burpee jump-ups engage every muscle in your body. They are also a great way to increase your stamina and cardiovascular fitness.
How to do it:
- Put your feet shoulder-width apart and keep your arms by your sides.
- Place your palms face down on the floor in front of you.
- Push yourself into a push-up stance by kicking your legs behind you.
- Afterwards, perform a push-up, then kneel facing down on the floor with your palms.
- Take a few steps forward and then leap, reaching your arms up to the sky as you soar.
- Complete the first burpee-jump-up when you land.
- The first set should include at least 10 burpees.
Try box jumps if you’ve been exercising for some time and want a new challenge.
How to do it:
- Stand with your feet shoulder-width apart and the box in front of you.
- Take one step in ahead.
- Bend your knees and lower yourself to the ground while extending your arms behind you.
- Use the momentum from your quarter squat to propel you upward to jump onto the box.
- As you come to a stop, bend your knees slightly and land on your feet.
TUCK JUMPS MISTAKES TO AVOID
Tuck jumps are pretty easy to perform, but you could easily make the following common mistakes.
KNEE LOCKING WHEN LANDING
Landing with locked knees puts your joints under unneeded strain. It is one of the leading causes of knee pain when exercising.
An arched or hunched back alters the form and exposes you to back pain. Keeping your spine in a neutral position will ensure that you don’t put your hips and back in danger of damage.
FAILED HEEL PUSHING
Tuck jumping requires keeping your weight back in your heels and jumping with force from your glutes. Doing so will prevent excessive pressure from being in your knees.
You can always do tuck jumps at any moment without the need for expensive equipment or a lot of space. Their high-intensity interval training (HIIT) sessions are short, quick, and deliver a wide range of benefits from jumping, leaping, and running. As part of the athletic sports conditioning training, you should include them for a more satisfying workout.