Name: Tuck Jumps
Uploaded: 2023-04-26T00:59:37.000Z
Duration: 6 min 40 s

English captions

https://stream.mux.com/Yg7Ge001rLLqKzmUn1G9cMuFLLsSQ025w01Nkf0255AJRsQ.m3u8

Learn how to properly perform tuck jumps in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on form, jump mechanics, and explosive lower-body sequencing (including progressions and regressions) to safely develop power, coordination, and reactivity. Enhance your vertical jump, core stability, and athletic performance with professional guidance suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve jump mechanics, increase lower-body power, and master this foundational plyometric training drill.

Introduction to Tuck Jumps and Demonstration

Breaking Down the Mechanics of Tuck Jumps

Progressing Tuck Jumps with Control

Reps, Rest, and Maintaining Control in Training

The Importance of Soft Landings and Transferability to Sports

Tuck Jumps

This is Brent of the Brookbush Institute, in this video we're going over another great power exercise for the lower body -this is tuck jump. So I'm going to have my friend Jeremy come out, he's going to help me demonstrate. Now tuck jumps are like a repeated depth jump. If you guys remember the cues from depth jumps about how you try to land and explode quickly, tuck jumps are kind of the same mechanic. Jeremy is going to try to jump up as high as he can but then land and go right back up, land and go right back up, land and go right back up; and you'll notice I have added the agility ladder here and the reason being is again control. Power is nothing, it is useless unless an athlete can control it and be accurate with it. So Jeremy is going to do one thing you guys will notice right off the bat which is take a step, the reason he's taking a step is to help him with that eccentric load component, and then the rest of it is pretty much the same cueing we've been talking about. I'm actually going to let you go ahead and do one round of tuck jumps and then we'll break it down. It's tough, it's a tough exercise. So let's let's break down what you saw. Number one it was a jump, we've been doing these jumps on the box jump video, the depth jump video, it's still squat form. You know what squat form looks like, we want to keep his feet parallel, his knees in alignment, we want to make sure that he's not hunching over at the the upper back but that he's bending at the hip. You know all of that stuff. We know about eccentric load, well in this exercise you have no choice but to eccentrically load, you're coming down and you're coming down fast; which is where this exercise gets really hard, is to turn that amortisation phase around quickly and to keep that speed requires a tremendous amount of strength and power from the athlete that you have in front of you, in fact some studies show that this exercise might actually be harder than something like a depth jump, that it's actually more intense despite the fact that the were starting on the ground and ending on the ground. So let's kind of break this down just so they see one, I want you to kind of slow down your very first tuck jump, so let them just kind of see what that looks like. So take your step into your jump, so actually we want to start with our hands up here, so as you're stepping you should be going step down like this. Right exactly, let's do that one more time. So the same mechanics we keep working on, his hand mechanics have to match the rest of his mechanics, and then notice as he does that there's no pause at the bottom, that's that amortization phase we want to shorten that up as much as possible. Now all we have to do is get him to do this quickly and land softly like a ninja, the two hardest parts of this exercise, which may not happen today but then this is what we would be working on cleaning up over the next three or four weeks if this was his lower extremity power exercise. So let's just see one tuck jump and a nice soft landing. Almost almost, let's try that one more time, that looked good though, that looked great. Jay's going to be dunking again in no time, alright let's try this again. That was good. Okay so next thing I'm going to have him do is try to do two in a row and this time I'm going to bring back that control component with this ladder, I mean we have this ladder here for a reason. So I want you to step into one of these boxes purposely, and when you land you land in the next box you're going to jump immediately, and then I want you to land and stay put in the third box. So you're only going to do two jumps. Almost you kind of like jumped two boxes and then jumped on one. This is exactly how I would start with an athlete, it wouldn't be here do ten tuck jumps, there's no point in doing ten tuck jumps if somebody can't do two with control; and then once they can do two with control do three. Let's try it again - boom, that was a little loud but I'm going to let you go ahead and have three, alright so let's try three. If you guys are counting reps let's say he did two sets of two and a set of three and I want between six and ten reps per set, I would now give Jeremy his five minute rest and then on his next set same thing I'm going to do six to ten reps but I'm gonna make him stop when I see him start to lose control. Don't let people go all over the place, really keep working on this accuracy component. You want to give it one try all the way through, show them what crazy tuck jumps look like. Yeah he got a little far on that third one but that was four, you can imagine doing ten in a row hitting every box in the ladder takes some serious practice. Remember all of your cues still count and Jays doing a great job internalizing this stuff, he knows his squat form, he knows about his eccentric loading now, he's getting that quick amortisation no pause at the bottom, his speed is getting better and better he's starting to think now I don't need to do this harder I need to do it faster, and then obviously on this exercise we need some work on the softer landings, but I have seen athletes go through this thing like a ninja. You can barely hear them and it's an amazing thing to see, and definitely something that has nice transference to sport. I hope you guys enjoyed this video, I look forward to your questions, feel free to leave them in the comments box below.

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Lower body power and high velocity exercises - best progressions for box jumps, depth jumps, long jumps, bodyweight jumps, and a sample lower body power routine.

Lower Body Power Exercises

Selection and progression of power exercises based on kinetic, neuromuscular measures, time to stabilization, mean sum peak power, ankle joint peak power, knee joint peak power, and hip joint peak power. Exercise comparison of single-leg jumps, box jumps, tuck jumps, depth jumps, countermovement jumps, squat jumps, and cone hops in National Collegiate Athletic Association (NCAA) division 1 swimmers, soccer, lacrosse, and recreational sports athletes.

Lower Extremity Power Exercise Intensity: Part 2

Selection and progression of power exercises based on ground reaction forces, peak force, landing impulse, EMG, and explosiveness. Exercise comparison of single-leg jumps, box jumps, tuck jumps, depth jumps, countermovement jumps, squat jumps, and cone hops in National Collegiate Athletic Association (NCAA) division 1 volleyball, track and field, and wrestling athletes.

Lower Extremity Power Exercise Intensity: Part 1

This exercise starts with the same technique used during "box jump" (Steps 1 -5)

Start this exercise with good alignment; the same alignment that might be expected during a squat (see notes on "Alignment Cues" above).

Start with the hands over-head (elbows flexed), in preparation for arm swing.

Eccentric load is created by a quick descent into a quarter-squat or half-squat, while simultaneously throwing the elbows down and back (As used during a box jump).

Note, squat depth will be determined by the athlete's comfort and performance. Generally, depth does not exceed a half-squat.

The bottom of the squat and the end of arm swing should occur simultaneously, with the goal of "bouncing" out of the bottom position as quickly as possible (the amortization phase).

As the arms come forward, the athlete should press down into the floor as quickly as possible, trying to fully extend the legs, all the way through plantar flexion, leaving the ground from the metatarsal heads (balls of the feet).

The athlete should focus on getting as high off the ground as possible, and then focus on lifting the knees.

During tuck jumps, lifting the knees is intended to challenge the athlete's balance and increase lower extremity excursion. The increased lower extremity excursion will allow the athlete to increase the eccentric load for the next jump (next step).

At the top of the tuck jump, the athlete should be cued to quickly extend the lower extremity, reach the balls of the feet toward the floor in anticipation of landing, with the intent of increasing the eccentric load for the next jump.

Once the balls of the feet reach the floor, the athlete should attempt the same arm swing and quick descent into a quarter-squat or half-squat that was used during the initial jump, with the goal of "bouncing" out of the position as quickly as possible (the amortization phase) and beginning the next jump.

Repeat steps 5 - 8 for as many repetitions as can be controlled.

Tuck Jumps

Depth Jump

Box Jump

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Medicine Ball Chest Pass

Power Medicine Ball Shoulder Press

Kettlebell Clean

Sled Push (Chest Power Exercise)

Tire Flips

Rope Row and Sled Progressions

Power Row Sled Pull

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