It goes without saying that if you’ve got any kind of knee impairment DON’T DO THIS! I don’t want to read any comments about how you blew your knee out and can’t train anymore.
Tuck jumps gif full#
If you can’t do these then try it with your leg perched on a ledge and perform the exercise with support in order to work your way up to doing the full thing. If you’re capable of these, add them to the end of your workout when you’re legs are tired out and see how many you can do. There’s no audio and yet I can still hear my knees creaking! Start in a low horse stance, jump up and spin 360 degrees in midair (or 180 degrees, or 90 degrees depending on your capability) land again in horse stance and do 10 to 20 in a set.Īrm position is unnecessary, but aesthetically pleasingįinally, I’ll finish off with one more that’s not for everyone but is great for building balance as well as leg strength.
This one does pretty much exactly what the name implies. To focus on co-ordination whilst in the air, practice 360 horse stance jumps. Try transitioning between the two different box jumps without breaking your stride Just once I’d like a GIF to perfectly looping!Īfter you have done that, without a rest switch to explosive single leg box jumps, switching legs in midair. Find a wall or bench, any ledge that will support your weight without toppling over, perform 20 box jumps on it (and off it again). If you feel one minute or 10 tuck jumps is too easy then try it for two minutes with 20 tuck jumps.īox jumps are a pretty simple exercise, but great for building explosive power in the legs. Rest for 30 seconds then repeat the process, also for 2 to 3 sets. Hold this position for a minute and when the timer rings, hammer out 10 tuck jumps. You should be able to balance a bowl of water on them without spilling it, but if it’s your first time trying it I’d recommend using a plastic bowl rather than your nan’s best china. With feet shoulder width apart, a little narrower than what you’d normally squat with, lower yourself until your quads are horizontal. Try and do about 20-30 in one set for 2 to 3 sets. As you rise, when your quads are at around 45 degrees to the floor, push yourself up with explosive force, all the way up onto your tip-toes. With feet slightly wider than shoulder width, lower yourself into a squat position, quadriceps horizontal to the ground. If you are using a barbell, add on a weight just below what you’d normally use for a standard squat. Everybody knows squats, everybody loves squats! Preferably you’d do this with a barbell on your shoulders but if you’re not into that it will work just as well without.
The movements we’re going to look at are mostly explosive in nature, and are obviously leg based! Try not to knee yourself in the face – laughter will ensue Make sure your knees are slapping against your chest when you tuck. These are almost the same as bunny hops but when you swing your arms forward and leave the ground, extend your legs fully to cover more distance.įinally finish off with a length of tuck jumps. Don’t put your hands on your knees to push on your legs, try and swing your arms from behind you and use them to keep the motion propelling forwards, keep your back straight.Īfter you’ve finished your bunny hops, keep going and do a length of frog jumps. Go about your usual stretching warm up and then add these movements to the end of it:Īnyone that has trained with me at Xinglong Kung Fu School will hate me for saying this but…ĭo one length of bunny hops, whether it’s a length of your gym, your garden, your driveway, whatever you happen to have at hand. Here are some exercises we train at the academy which are sure to give you some more air time. People tell me I jump pretty well (ok, someone said it once), I usually credit this to years of freerunning but in truth I’ve seen significant improvements in both my vertical and horizontal jumps since I’ve been training Shaolin here in China.
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