Master The Move: Tuck Jumps

Jump for those gains

Women's Health (South Africa) - - CONTENTS - By Michelle Oc­to­ber

The ex­plo­sive do-any­where move

Here’s what Caster Se­menya and Black Panther’s Okoye have in com­mon: they’re both able to ex­e­cute tough moves with great power. For mor­tals, part of the train­ing for that power comes from ex­plo­sive – or ply­o­met­ric – ex­er­cises, like tuck jumps, says per­sonal trainer Inge Bezuiden­hout. But they’re not just great for sprint­ers and warriors. “Ex­plo­sive, power­based train­ing is also shown to im­prove phys­i­cal per­for­mance in en­durance ath­letes, such as cross-coun­try skiers and dis­tance run­ners,” Inge says. Be­sides that, th­ese jumps are a great way to tone your butt, core and thighs. “I some­times use them with my clients af­ter do­ing a lot of 60cm jumps on a step to make sure that they jump and land in the cor­rect way,” says Inge. Want to try? Make sure that when you start and land, your knees are slightly bent to ab­sorb the shock. Knees hurt? It doesn’t nec­es­sar­ily mean you’ve got an in­jury, “It’s just be­cause of the im­pact. You can warm up by cir­cling your bent knees in a semi squat and by do­ing a few squats,” Inge says. If you’re strug­gling to bring your knees to your chest, make sure you’re lean­ing your shoul­ders slightly for­ward.

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