Tuck Jump With Ball
(3.00)
through 3 votes
through 3 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Quadriceps![]() ![]() ![]() ![]() ![]() |
---|---|
auxiliary muscles: | Lower Back![]() ![]() ![]() ![]() |
required: | Medicin Ball |
fitness level: | Normal |
exercise type: | Plyometrics, Cardio |
Variations available (31) |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/hocksprung_mit_ball1hd.png)
![Execution - 1nd Step Execution - 1nd Step](http://media.homegym-exercises.com/training/hocksprung_mit_ball2hd.png)
![Execution - 2rd Step Execution - 2rd Step](http://media.homegym-exercises.com/training/hocksprung_mit_ball3hd.png)
![Execution - 3th Step Execution - 3th Step](http://media.homegym-exercises.com/training/hocksprung_mit_ball4hd.png)
![Execution - 4th Step Execution - 4th Step](http://media.homegym-exercises.com/training/hocksprung_mit_ball5hd.png)
General And Specifics
- this plyometric exercise is a nice warm-up or cardio training
- it improves the jumping power and the general power in the thighs
- pushing together the ball also requires the adductors, abductors as well as the gluteus medius and minimus
Starting Position
- clamp a basket-, soccer-, volley- or a light medicine ball between your feet
- the posture is upright
- your knees are slightly bent
Correct Execution
- in an explosive motion you push yourself off the ground and bend your legs
- the ball is catapulted upwards by your feet, your hands catch it
- to lead the ball centric up, you have to move the thighs outwards during the jump
- land sortly on the balls of the feet, the knees are slightly bent, this reduces the risk of injuries a lot
- clamp the ball between the feet again (always bend the knees)
- go on to the next jump right away
- do several reps