The Loaded Mid-Level Tuck Jump I is a calisthenic ballistic exercise for beginners to improve hip flexor speed, body control, coordination and foot speed-strength.
Before you engage in ballistics you may want to take a look at Ballistic Training: How To Optimize Explosiveness for maximum results and a sample ballistic training workout for advanced athletes.
Loaded Mid-Level Tuck Jump Progression
If you use additional weights…make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability and landing in the same spots repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
If that’s still too easy then change the high of the cone.
Here are the progression levels:
- Beginner: look down during landing
- Advanced: look up during landing
- Professional: one leg action only
Loaded Mid-Level Tuck Jump Description
Athlete wears ankle weights, stands up straight and needs to:
- Position the feet under the shoulders
- Place 2 agility rings in front of feet
- Step into agility rings
- Jump up with both legs simultaneously while looking down at the feet; flex knees at hip level
- Land inside the agility rings
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