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Tuck Jumps

Tuck Jumps are a dynamic, full-body plyometric exercise used for explosive power and strength. Starting in a standing position with your feet hip-width distance apart, bend your knees and explosively jump up with feet together, pull your knees up as high as you can and tuck your legs up towards your chest. Land in a soft and controlled manner on your feet with feet hip-width distance apart. Immediately jump again and repeat, keeping your core engaged.

Transcript

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