Tuck jumps demand high amounts of force output and power, as the lifter must not only recycle jumps but do them while gaining enough elevation in the jump to allow the legs to be pulled up into the body, and then reset prior to the next jump cycle occurring. Lastly, the eccentric component of this movement is high as the lifter must absorb and react during the landing phases. Second, the lifter must exhibit greater muscle synchronization to find body awareness and proprioception while in the air. For starters, the rate of force production is extremely high, as the lifter must promote enough force to catch enough hang time to allow their legs to be pulled up into the body and safely placed back into the jump position for landing. The tuck jump is a plyometric exercise and therefore offers many of the benefits of plyometric training to coaches and athletes.
In the below video the tuck jump is demonstrated using bodyweight, however this can also be done wearing a weight vest for added difficulty.īelow are four benefits of the tuck jump, many of which are inherent to lower body plyometrics. The tuck jump is a progression upon the bodyweight squat jump that entails a lifter to pull their legs (tucking) up into the chest once in flight, then fully place them back into the landing position each and every jump. Biceps and Anterior Shoulders (arm swing).Below is a complete listing of the primary muscle groups used while performing tuck jumps. The tuck jump is a lower body plyometric exercise and therefore works similar muscle groups to the squat, squat jump, jump lunge, etc.
#Tuck jumps. how to
In this article we will discuss the benefits to performing tuck jumps, how to do them, and how you can start to integrate tuck jump plyometrics into your training program(s). His job since then has been to train basketball players to leap higher and reach dunks similar to him.Tuck Jumps are a challenging plyometric exercise that takes the squat jump to the next level.
#Tuck jumps. professional
Justin “Jus Fly” Darlington is one of the top dunkers globally with a record of 53 inches in his vertical height jump! His reputation is renowned due to his participation in dunking competitions with other professional basketball players. Nowadays, he’s been playing overseas and successfully created the program Vert Shock with Justin Darlington. Vert shock was created by Justin “Jus Fly”, Darlington and Adam Folker.Īdam Folker is a professional basketball player well-known in Canada and for his position in the Division-1 UC Irvine team. Jump higher than ever, and stay fit with maintenance exercises. Persevere through the challenges they set up, and you’ll be hitting two birds with one stone: You need time and discipline to achieve these results, considering how some of the exercises might be intense for people who aren’t used to working out. Although it may seem difficult, many have completed Vert Shock and achieved the desired results. Vert Shock promises that your jump will reach 9-15 inches after eight weeks. The program’s trainers will simplify the process so that anyone can follow it, even non-athletic. Vert Shock is a jumping exercise program created by professionals who aim to assist you in this workout routine. Vert Shock: Jump Beyond Your Limits Vert Shock Tuck Jumps After, you’ll want to read the rest of the article for a more comprehensive review.
You’ll be able to train with them and learn the proper way to perform every exercise for greater efficiency.īefore you continue, you may want to check out this video by Dallin Wardrop on YouTube that gives a quick overview.
You’ll also be able to train with professional athletes, who will show you how to do each exercise and help you through Vert Shock. In this program, you’ll be able to expertly make your shot by adjusting your jump height to reach it. Whether you aim to play basketball professionally or simply use it for exercises, Vert Shock has the package for you.
Lace up your shoes and get ready to push yourself to the limit in jumping! Challenge yourself with the Vert Shock program to reach newer heights–literally.
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