![]() SHOP NOW Are tuck jumps back for your knees? This will avoid putting too much pressure on your knees,' says Maddox. You're not pushing through your heels: 'It’s important when tuck jumping to sit your weight back in your heels and power through your glutes to jump. You’re arching your back: Keep your spine neutral – if you arch your back, you won’t engage your core properly, putting your hips and back at risk of injury. ![]() You’re locking your knees when you land: Land with rigid knees and you won’t be able to absorb the impact, and you’ll force unnecessary pressure through your joints, which can lead to breaks and tears. You can also swing your arms to increase your momentum.' 3 signs you're not doing tuck jumps correctly 'The latter is tough, and it is important to ensure you are not leaning in towards your knees rather than bringing them up to your chest. 'On landing, you can either pause before jumping again or, once you have become more in tune with the movement, go straight into another tuck jump,' says Marie. ![]() Avoid landing with locked knees and be sure to maintain an upright neutral spine as you land. Keep your back straight throughout and tuck your knees up towards your chest as much as possible, before landing as softly as you can.Drop down a little into a quarter squat then explode into the air.Start by standing with your feet a little less than shoulder-width apart.That panting noise you hear? Yeah, it's your core working overtime to keep your spine stable mid-movement, too. Plus, as you bring your knees to your chest, your lower abs come into play – helping to draw your legs up. When you shoot up again your quadriceps and glutes will fire up and the loaded energy will be released with the additional upward force generated by your calves.' 'As you drop down into the quarter squat think of your hamstrings as a loaded spring. 'As a compound movement, many muscle groups are working simultaneously during the movement from start to finish,' says Laurence Marie, Trainer at F45 Noak Hill From the muscles that run along the front and back of your lower body to your lower abdominal and core, you're set for a real full-body burn. However, there are some things to know if you want to perform the circuit training fav move properly. Brilliant for improving your cardio fitness, shooting your heart rate up and working your lower body and core, the benefits of doing tuck jumps can't be slept on. Open Access This is an open access article under the CC BY-NC license.Ah, the tuck jump – a finisher exercise loved and hated in equal measure. In conclusion, jumping jacks and tuck jump exercises can improve leg muscle strength and power, where jumping jacks practice has more effect on the knowledge and stability of the leg muscles. The results of the LSD test show that jumping jack exercise has more effect on the ability of leg muscle strength and power. The paired t-test obtained sig <0.05 on the variable leg muscle strength and leg muscle power. The results of the study were measured using paired t-test and LSD tests. Data collection on leg muscle strength was carried out by testing the Leg Dynamometer and leg muscle power using the Jump MD tool at the pretest and posttest. The research design used a Non-Randomize Control Group Pretest-Posttest Design. The type of research used in this research is quantitative with an experimental method. The subjects of this study were the Pencak silat athletes of the Branch Kostrad Company-C, totaling 30 people who were divided into three groups with ten people in each group and carried out for six weeks. The purpose of this study was to determine the effect of jumping jack and tuck jump exercises on leg muscle strength and power.
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