Home Gym ExercisesTuck Jump With Ball
(3.00)
through 3 votes
through 3 votes
| muscles: | Quadriceps , Hamstrings , Adductors , Abductors , Glutes |
|---|---|
| auxiliary muscles: | Lower Back , Rectus Abdominis , Obliques , Calves |
| required: | Medicin Ball |
| fitness level: | Normal |
| exercise type: | Plyometrics, Cardio |
| Variations available (31) |
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