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#Plyometrics tuck jumps how to

You need to have a baseline of core and lower body strength in order to jump safely and effectively.

10 minutes of training with plenty of rests between jumps will show you results without killing you.

That said, it’s also OK if you and your team want to add some plyo training as a group before or after practice – just keep the volume relatively low.

In other words, avoid doubling up plyometric training with a heavy strength training session.

Ideally, you would do a plyo session on its own, after a very thorough warm up.

Once or twice a week is a good guideline for most athletes during your on-skate season. Wear good training shoes with some cushion to them.

#Plyometrics tuck jumps how to

How to Add These to Your Training: Try a routine of one or two sets each of 5 to 8 reps of each of these jumps (resting between sets) no more than once or twice a week. Harder: ummm, these are already pretty hard, dude. Attempt to stick the landing each time.ĭon’t: do these without a very good warm-up.

Power up as high as possible and tuck both knees to chest. Advanced Tuck Jumpsĭo: Get low to start every jump. It’s not for everyone though! If you’re just getting started with cross-training for skating and derby, or if you feel like these intense plyo moves are out of your league just yet, then consider the Stride Builder program instead – it’s designed to build your lower body strength so you’ll be ready to tackle this type of intensity soon. StrideBooster is designed to build your explosive power, quickness and agility for blocking or jamming. To give you something to practice with, I’m stoked to share this little peek into one of our advanced-level plyometric exercises from the StrideBooster program which is available to skaters in our MVP training plan. In those cases, you’ll have to focus on Tip #1 alone. However, a couple of the exercises in the video I’m showing today require starting from a bent knee position. If you make the downward motion into the bent knee position (let’s call it the pre-jump) really quick, it will create a higher resulting jump than if you bend slowly. Imagine doing a simple vertical leap (such as you would find in the RDA Standardized Roller Derby Fitness Test, for example). Don’t just hop really imagine getting maximum hang time, full extension of your body down through your toes, and as much distance as possible between your toes and the floor at the top of your leap.įorm Focus #2: make your downward motion (the bending part of the movement) more rapid. Here are a couple of pointers to get you there:įorm Focus #1: focus on the explosive nature of each jump.

So what’s “great form” for plyometric work? To achieve the most gain from your workout, increase the rate and intensity of each muscle contraction. Exercises like squat jumps and burpees, when done with great form, could fall under the plyo heading. You’ve probably tried some form of this before, whether you knew what to call it or not. This is true for blockers as much as jammers. While it’s true that most of us rarely jump in our skates (apex jumps aside), it’s also true that the fast twitch muscles involved in jumping are exactly what we need in order to be effective on the track.

What the heck is plyo anyway? Short for plyometrics, it’s the style of training where you extend a muscle under load before rapidly contracting it. Whether you want to punch through the scrum start the second the whistle blows, or have the power to move another blocker at will to create offensive opportunities, you’ll want to power up with plyo to make it happen!