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Tuck Jumps
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Tuck Jumps
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Tuck Jumps are a powerful exercise that target the core and leg muscles.
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0:05
This is Brent of the Brookbush Institute, in this video we're going over another
0:07
great power exercise for the lower body -this is tuck jump. So I'm going to have my
0:11
friend Jeremy come out, he's going to help me demonstrate. Now tuck jumps are like a
0:20
repeated depth jump. If you guys remember the cues from depth jumps about how you
0:25
try to land and explode quickly, tuck jumps are kind of the same mechanic.
0:32
Jeremy is going to try to jump up as high as he can but then land and go right back
0:37
up, land and go right back up, land and go right back up; and you'll notice I have
0:42
added the agility ladder here and the reason being is again control. Power is
0:49
nothing, it is useless unless an athlete can control it and be accurate with it.
0:55
So Jeremy is going to do one thing you guys will notice right off the
0:59
bat which is take a step, the reason he's taking a step is to help him with that
1:03
eccentric load component, and then the rest of it is pretty much the same
1:09
cueing we've been talking about. I'm actually going to let you go ahead and do
1:12
one round of tuck jumps and then we'll break it down.
1:20
It's tough, it's a tough exercise. So let's let's break down what you
1:27
saw. Number one it was a jump, we've been doing these jumps on the box jump video,
1:31
the depth jump video, it's still squat form. You know what squat form looks
1:35
like, we want to keep his feet parallel, his knees in alignment, we want
1:40
to make sure that he's not hunching over at the the upper back but that he's
1:44
bending at the hip. You know all of that stuff. We know about eccentric load,
1:49
well in this exercise you have no choice but to eccentrically load, you're coming
1:54
down and you're coming down fast; which is where this exercise gets really hard,
2:01
is to turn that amortisation phase around quickly and to keep that
2:07
speed requires a tremendous amount of strength and power from the athlete that
2:12
you have in front of you, in fact some studies show that this exercise might
2:16
actually be harder than something like a depth
2:18
jump, that it's actually more intense despite the fact that the were starting
2:23
on the ground and ending on the ground. So let's kind of break this down just so
2:27
they see one, I want you to kind of slow down your very first tuck jump, so
2:33
let them just kind of see what that looks like. So take your step into your
2:37
jump, so actually we want to start with our hands up here,
2:42
so as you're stepping you should be going step down like this. Right
2:49
exactly, let's do that one more time. So the
2:52
same mechanics we keep working on, his hand mechanics have to match the rest of
2:56
his mechanics, and then notice as he does that there's no pause at the bottom,
3:02
that's that amortization phase we want to shorten that up as much as
3:05
possible. Now all we have to do is get him to do this quickly and land softly
3:10
like a ninja, the two hardest parts of this exercise, which may not happen today
3:15
but then this is what we would be working on cleaning up over the next
3:19
three or four weeks if this was his lower extremity power exercise.
3:23
So let's just see one tuck jump and a nice soft landing. Almost almost, let's
3:30
try that one more time, that looked good though, that looked great. Jay's going to be
3:38
dunking again in no time, alright let's try this again. That was good.
3:48
Okay so next thing I'm going to have him do is try to do two in a row and this time
3:52
I'm going to bring back that control component with this ladder, I mean we
3:55
have this ladder here for a reason. So I want you to step into one of these boxes
3:59
purposely, and when you land you land in the next box you're going to jump
4:04
immediately, and then I want you to land and stay put in the third box.
4:08
So you're only going to do two jumps.
4:20
Almost you kind of like jumped two boxes and then jumped on one. This
4:24
is exactly how I would start with an athlete, it wouldn't be here do ten tuck
4:28
jumps, there's no point in doing ten tuck jumps if somebody can't do two
4:33
with control; and then once they can do two with control do three. Let's try it
4:37
again - boom, that was a little loud but I'm going to let you go ahead and
4:49
have three, alright so let's try three.
4:58
If you guys are counting reps let's say he did two sets of two and a set of
5:03
three and I want between six and ten reps per set, I would now give Jeremy his
5:07
five minute rest and then on his next set same thing I'm going to do six to ten
5:11
reps but I'm gonna make him stop when I see him start to lose control. Don't let
5:15
people go all over the place, really keep working on this accuracy component. You
5:20
want to give it one try all the way through,
5:22
show them what crazy tuck jumps look like. Yeah he got a little far on
5:34
that third one but that was four, you can imagine doing ten in a row
5:38
hitting every box in the ladder takes some serious practice. Remember all of
5:44
your cues still count and Jays doing a great job internalizing this stuff, he
5:48
knows his squat form, he knows about his eccentric loading now, he's getting
5:53
that quick amortisation no pause at the bottom, his speed is getting better and
5:58
better he's starting to think now I don't need to do this harder I need to do it
6:03
faster, and then obviously on this exercise we need some work on the softer
6:08
landings, but I have seen athletes go through this thing like a ninja.
6:14
You can barely hear them and it's an amazing
6:20
thing to see, and definitely something that has nice transference to sport. I
6:25
hope you guys enjoyed this video, I look forward to your questions, feel free to
6:28
leave them in the comments box below.
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