Tuck Jump With Ball

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