Plyometrics tuck jumps how to#

Beyond landing mechanics, itвЂ™s also super important to make sure you feel really solid about your ability to do the entire movement correctly before you amp it up with a plyometric element. The correct landing positioning will depend on what movement youвЂ™re doing, but as an example, the correct landing for a jump squat would include landing quietly (instead of letting your feet smack the ground) with your legs shoulder-width apart, slightly bent knees that donвЂ™t collapse inward, an engaged core, and a sturdy upper body (so, no swaying back and forth).

Plyometrics tuck jumps how to#

вЂњSo before teaching anyone how to jump, I want to show them how to land correctly.вЂќ Landing correctly means returning to the ground with proper form and effectively absorbing shock. вЂњWhen I'm doing plyometric training, I always start with landing mechanics,вЂќ says Hodges. The end part of the move, or the landing, is also very important. With plyometrics, the execution of a move isnвЂ™t the only part you need to master.

It also means that you should likely hold off on plyometric exercises for beginners until you have some experience with working out-people just getting started with fitness should become comfortable with the traditional forms of the moves first. ThatвЂ™s why itвЂ™s really important to nail the basic form of a movement (say, lunges) before you add a plyometric element to it (say, jump lunges). The big benefits of plyos come with a big caveat: There is a higher risk of injury with these moves than more traditional strength training or cardio since they are a high-impact form of exercise performed at max effort.

Since they are a high-intensity movement, they can provide a lot of benefits in a shorter amount of time than lower-intensity movements, making them a solid option if youвЂ™re strapped for time but still want to get in a challenging workout. One more big benefit of plyos? They are a good bang-for-your-exercise-buck, says Hodges. With proper plyometric training, you can boost your ability to effectively and safely absorb shock and thus reduce the risk of injury in sports and workout settings. For example, if you jump up to block the ball in a game of beach volleyball and donвЂ™t land back on the ground with good mechanics, you could tear a muscle, tendon, or ligament. вЂњMost injuries occur when the body goes beyond its range of motion with control,вЂќ explains Hodges. Plyometric training can also help reduce your risk of injury both in sports and at the gym, since they improve your bodyвЂ™s ability to quickly absorb shock. This can come in handy for athletes whose sports require them to perform quick, powerful movements-like track athletes, for instance, or volleyball players. Plyos can also boost tendon strength and increase your rate of force development-essentially, your bodyвЂ™s ability to generate a lot of power really fast, says Hodges. They can help increase speed, strength, endurance, agility, and coordination, says Hodges. There are many benefits of plyometric exercises that might just convince you to add them to your workout routine. What are the benefits of plyometric exercises? But there are some upper-body-focused plyo moves, too, says Hodges-for instance, plyo push-ups and explosive medicine ball throws. That said, many plyometric moves-like jumping lunges, pop squats, and tuck jumps-place an extra emphasis on your core and lower half. In terms of which muscle groups plyos work, for the most part they are actually full-body movements, says Hodges. A plank, for example, is an isometric exercise. An isometric exercise, by contrast, involves muscles staying super still while they work. ThatвЂ™s because plyometrics involve quick movements and concentric (shortening) and eccentric (lengthening) muscle contractions. Now, people may wonder if plyometrics are an isometric exercise technique.