Tuck Jumps

Tuck Jumps are an explosive exercise that trains the entire lower body, especially the quadriceps, hamstrings and glutes, as well as the core muscles. This plyometric exercise improves flexibility, strength and conditioning, making it perfect for high-intensity training.

Correct Form and Technique

How to perform Tuck Jumps correctly:

  1. Starting position: Stand with your feet hip-width apart, knees slightly bent, and arms by your sides. Engage the core muscles.
  2. Jump: Perform a powerful jump by pushing through your heels, pulling your knees up to your chest as you jump. Use your arms to create extra momentum.
  3. Landing: Land softly with knees slightly bent to absorb the impact. Make sure both feet land at the same time.
  4. Breathe: Breathe out when you jump up and in when you land.

Common Errors

To maximize the effect of Tuck Jumps and avoid injury, avoid these mistakes:

  • Low knee raise: Make sure the knees are pulled high up towards the chest to maximize muscle activation.
  • Bad landing: Land with soft knees to avoid overloading the joints.
  • Lack of core activation: Keep your core tight for better balance and to protect your lower back.

Modifications and Variants

Here are some ways to vary Tuck Jumps :

  • Lower intensity: Start with lower jumps and focus on technique before increasing the intensity.
  • Higher intensity: Perform more repetitions without rest, or combine tuck jumps with burpees to increase the challenge.
  • Resistance: Use resistance bands around the thighs for extra muscle activation.

Repetitions and Sets

Aim for 3 sets of 8-12 repetitions , depending on your training level. Tuck jumps also work well as part of a HIIT session to improve conditioning and explosive strength.

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