Plank tuck jumps7/21/2023 Good arm placement aids in timing and balance at takeoff and landing. Position your arms behind you so that they follow the angle of your torso. This foot position will trigger the reflex needed for the initial take off. How-To: Position your body as you would during the start of a hang clean. The shorter the distance from the box, the faster you can perform each jump. A closer position forces you to drive your knees higher, increasing your trajectory, enabling you to achieve maximum lift, clearing the height of the box. Positioning yourself closer to the box forces you to drive vertically, decreasing the distance between you and the box before, during and after each jump. Your objective should be to release that spring straight up, not out, and as close to the box as possible. Imagine your body is a tightly coiled spring. Your takeoff position is key to achieving lift and accuracy in your jumps. Repeat entire sequence for 3 to 4 sets of 12 reps for max benefits. Slip your foot inside the loop and instead of bringing your knee to your chest, pull forward for 12 reps on each foot. ![]() Repeat the sequence for 3 sets of 4 to 6 holds per leg for max benefits. Take your leg back to its original position and rest. ![]() Take your leg back and bring your left knee to your chest. Bring your right knee to your chest and hold for 30 seconds. Extend your arms, one-at-a-time, until in a full push-up position. Planks help engage the muscles of the pelvis and lower abdomen, which are vital to the execution of a proper box jump. ![]() Strong core muscles allow you drive powerfully into the air, hold your position while in flight, and protect your body from the shock of landing back on the ground. Stable core muscles allow you to hold your initial position, as you land on top of the box, and as you land back on the ground. It’s about core stability and core strength. 3.2 How-To: Start in the takeoff position.
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