#TUCK JUMPS MUSCLES WORKED HOW TO#
#TUCK JUMPS MUSCLES WORKED FULL#

Also, the athlete will need to rise back up immediately after touching down on the ground, and each jump should involve a full measure of energy and intensity. Full height can only be attained when the arms are part of the entire motion from beginning to end.

#TUCK JUMPS MUSCLES WORKED HOW TO#

In the meantime, the athlete will learn how to jump higher by keeping the knees tucked, the back straight and the arms engaged during the jump. Since the resistance of the cord will control the direction of the jump, the athlete’s body will be pulled back toward where the partner is standing, so the partner should keep one arm up to redirect the jump, help the athlete stay stable, and prevent collisions from taking place. The knees should drive up and the body should rise as high as possible before the athlete lands and immediately springs back up again.Īt each jump, the partner should stay mindful of the athletes body position. Resisted Vertical Tuck Jumps: Executing the Vertical WorkoutĪs the drill begins, the athlete should jump off the ground straight into the air while executing a tuck by bending at the knees and hips. If the athlete needs to hesitate and recalibrate before jumping a second time, this will defeat the overload principle and undermine the value of the drill. The athlete should be able to touch down after the jump and immediately take off again. Too much resistance can interfere with the athlete’s jumping technique and prevent them from learning how to jump higher. The partner should pay close attention to the level of resistance in the cord while the athlete is standing still-the cord should not be too slack or loose, and it also should not be stretched tightly to the floor. When the cord is attached to the athlete, the anchoring partner can stand behind him or her and hold the stretch cord against the floor with one foot. When the athlete jumps, the pressure of the cord should be applied directly to the center of gravity, not to the side and not too high on the torso. Then the Reactive Stretch Cord can be attached to the O ring which should be centered just above the small of the back. Athletes can attach the strap around the waist so it fits snuggly and doesn’t slide or shift during the jump. The set up for this drill is very simple, and the entire exercise will require only a Kbands Reactive Stretch Cord, a small area of space in the gym or on the field, and a partner or coach to anchor the cord and provide guidance and stability during the jump.īefore beginning this vertical workout, athletes will need to warm up, stretch, and attach the Reactive Stretch Cord to the body at the level of the center of gravity. Resisted Vertical Tuck Jumps: How to Jump Higher Athletes and coaches can observe the video for help with the set-up. But this drill also requires endurance and intensity, and athletes will gain more from the session and learn how to jump higher if they invest their full energy in every single rep. The drill takes only a minute to set up and a few short minutes to execute, and it can be worked into any regular athletic training program.

This vertical workout, called the resisted vertical tuck jump, can help athletes learn how to jump higher and generate power in the core and hip muscles required to rise straight off the ground.

During the training process, the value of each rep can be magnified when athletes add the artificial resistance of the Reactive Stretch Cord. Jumping requires technique and balance, but above all, a high, controlled jump requires strength, and the best way to improve the vertical jump is through repetition and training. Powerful, responsive muscle groups in these areas can health athletes learn how to jump higher and can provide the endurance they need to bounce back after they touch down. Vertical jumps are an essential and common motion on the field for a wide range of sports, and the power that gives height to a vertical jump comes primarily from the hip flexors and the core.

Tuck jumps muscles worked