To assess your improvement, mark the highest point you can jump tap with your fingertips on the wall. 20 reps, 2 sets with a 60sec recovery between sets.įinish with maximum height jumps (1 – 3 reps) Focus on using your abdominals to pull your legs into crunch position and then extend them out. Keep your back flat on the ground, extend your legs keeping them off the ground. 20 reps, 2 sets with a 60sec recovery between sets. Engage the core and maintain control as you lift your legs and arm into a V position and then slowly lower back down. Start on your back with your legs and arms outstretched, shoulders back and down. 10 reps, 3 sets with a 90sec recovery between sets. At the top of the movement, throw and catch the medicine ball, before lowering back down. Engage the core and maintain control as you explosively lift your legs and arm into a V position. Start on your back with your legs and arms outstretched, shoulders back and down, and a small medicine ball in your hands. 20 reps, 3 sets with 120sec recovery between sets.Įxercise #3: Pikes (with a small medicine ball thrown from your feet) Start with your feet hip-width apart, squat down slightly, bring your arms back behind your body, and swing them forward as you jump forward landing on both feet. 10 on each leg, 3 sets with 120sec recovery between sets. Stand on one leg, keeping your standing knee soft. Stand tall with your feet hip-width apart, quickly bounce up and down on the balls of your feet. Do the first set at 60 percent intensity, then complete the sets as fast and explosively as possible. Work through these exercises twice weekly for six weeks. If you’re keen to improve your jumping height, there are some specific exercises that will help you raise your game. If you feel like you absolutely can’t go on, simply take a short break, and then keep going – with a little practice you’ll be breezing through sets of continuous tucks in no time! Improve your tuck jump height in six weeks When it gets tough, focus on your mental fortitude to push you through. To get the most from your tuck jumps, try doing as many as you can in quick succession.
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