The Single Leg Low-Level Tuck Jump is a plyometric exercise for beginners to develop neural pathways for explosive running, jumping, body control and coordination.
Before you start implementing plyometric exercises into your training program you may want to learn more about tennis plyometric training and how to develop neural pathways for maximum power for better results.
Single Leg Low-Level Tuck Jump Description
Athlete stands up straight and needs to:
- Place 1 agility ring on the ground (flat surface)
- Step into agility rings with one leg; other leg is off the ground
- Jump up on 1 leg while looking down at the ground; flex knee below hip level
- Land inside the agility ring
- Switch leg and repeat
Single Leg Low-Level Tuck Jump Progression
If you use additional weights, such as ankle weights:
Make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you may 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.
Also, don’t just progress with adding more weight. Instead don’t look towards the ground while jumping but keep your head up and look forward. All while maintaining perfect form.
If that’s still too easy keep your head up and track and object while jumping.
Here are the progression levels:
- Beginner: look down
- Advanced: look forward
- Professional: look forward & track an object/person
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Have fun and happy training!