ALTERNATING JUMP LUNGEįor the alternating jump lunge, start in a lunge position. Ensure to alternate with a few seconds of rest in between. Land softly back into the squatting position and complete as many reps as desired.
Lower your body down into a squat position, drive through heels to reverse movement and then, jump up as high as possible. KNEE TUCK JUMPS VARIATIONS AND MODIFICATIONS SQUAT JUMPįor the squat jump, stand with feet shoulder width apart, weight in heels and toes pointed forward. PROMOTE PROPER BLOOD FLOWĪs your heart rate increases as soon as you begin the exercise, this ensures the necessary blood flow is reaching the targeted muscles groups. Therefore, your body could burn calories long after you complete the exercise. You can sneak in some cardio as the movement involves a lot of jumping. This HIIT move can be coupled with mountain climbers and squat thrusts to create an intense total-body cardio workout, challenging your muscles to reach their fullest potential. Performing the movement properly may also strengthen your upper and lower body by working your legs, core, glutes, anterior muscles and quads. KNEE TUCK JUMPS BENEFITS IMPROVE YOUR STRENGTH AND ENDURANCEīeing a high-intensity interval training (HIIT) workout, you may notice a significant improvement in your overall peak power over a short period of time. The biceps and anterior shoulders are also worked with the arm swing that helps power your body off the ground. Also, if you’re doing the movement correctly, your lower abs will be engaged every time you bend into a jumping position or propel upwards. The core assists in stabilizing and supporting your spine. Every time you explode upward or lower your hips down into the landing position, these muscles contract.Ĭalves assist the glutes and calves and also extend your ankles to get your feet off the floor during the jump. The glutes and quads act as a type of spring during the movement. The core, glutes, quads, hamstrings, hip flexors, calves, biceps and anterior shoulders are the different muscles at play during the movement.
Ensure you maintain proper form.Įssentially, keep your core engaged throughout the exercise and activate your muscles once you’re ready to jump.
#KNEE TUCK JUMPS COMPENSATION HOW TO#
Here is a step-by-step procedure of how to do the exercise: Ultimately, you will use the movement for its original intention, which is to develop explosive power.
2011 33(3): 21–35.Hey, before you continue reading, check this out: A new proven way to lose up to 22 pounds (10kgs) in just 6 weeks without starvation or exercising for hours – click here to see itĪs a beginner you should start with lower-intensity jump exercises first to condition your joints for the impact of the knee tuck jumps. Real-time assessment and neuromuscular training feedback techniques to prevent anterior cruciate ligament injury in female athletes. Does an in-season only neuromuscular training protocol reduce deficits quantified by the tuck jump assessment? Clinics in Sports Medicine. Klugman MF, Brent JL, Myer GD, Ford KR, Hewett TE. Tuck jump assessment for reducing anterior cruciate ligament injury risk.
#KNEE TUCK JUMPS COMPENSATION TRIAL#
This finding agrees with the randomized controlled trial conducted by Myer et al, which found a reduced Frontal Plane Knee Angle following augmented feedback training of 37.9% over 3 trials.ġ. Additionally, following augmented feedback training, deficits measured during the tuck-jump assessment were reduced by 23.6% in young female athletes (Stroube et al, 2013). Video Demonstration from Brian Schwabe, DPT, CSCSīoth a neuromuscular training program (decreased from 5.4 ± 1.6 points to 4.9 ± 1.0 points) and a standard soccer in-season training program (decreased from 5.8 ± 1.6 to 5.0 ± 1.5 points) were able to significantly improve Tuck Jump Assessment scores (Klugman et al, 2011).
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