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