Exercise Guide

Tuck Jump With Ball

Quadriceps, Hamstrings, Adductors, Abductors, Glutes
Lower Back, Rectus Abdominis, Obliques, Calves
rating: through 3 votes
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required:Medicin Ball
type:Plyometrics, Cardio
Variations available (31)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step
Execution - 4th Step

General And Specifics

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
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Thighs, Adductors, Abductors, Glutes, Warm-Up, Weight Loss