#TUCK JUMPS ALTERNATIVE HOW TO#
#TUCK JUMPS ALTERNATIVE FULL#

There are times when you may want to assist a capable athlete during a movement they can clearly perform for the sake of overloading and provide additional stimulus. Additionally, you may find injury to one leg may impede bilateral power training within a program, however you can still proceed with single leg plyometrics (such as the jumping Bulgarian split squat) to help maintain fitness and power capacities of the body during recovery.

#TUCK JUMPS ALTERNATIVE FULL#

For starters, they should be able to perform slow, controlled, and full range of motion lunges, bilateral jump squats, and be able to squat their bodyweight (a 200lb man should then be able to squat 200lbs correctly before going into unloaded plyometrics). If this is the case, you must first determine what the injury/weakness is and ask yourself if they are ready for plyometrics in the first place.

Sometimes there will be injuries that will impeded your ability to involve this into a training program, or you may be fearful that this may increase injury risk based on the stage of development of your client/athlete. Certain alternatives, such as the band assisted jumping lunge, speed split squat, and even power march and skip are great ways to build them towards the standard jumping lunge. Once they have the foundational leg strength needed (which I make my lifters and athletes demonstrate a bodyweight back squat…see example below) yu can them start involving them in plyometrics. In this situation, coaches and athletes must focus on foundational training of the squat, lunge, and other strength work before integrating more demanding (on the joints, tissues, and muscles) plyometrics. Many individuals will not have the basic abilities or foundational strength to support unilateral power training.

In the event someone demonstrates poor balance during the jumping lunge, yet has no issues during lunges and maybe even other single legged movements, you can integrate some of the below alternatives into training programs (such as the band assisted jumping lunge) to increase proprioception, balance, and body awareness while still having them gain valuable training adaptations from the jumping lunge. Therefore, in this article we will discuss five jumping lunge alternatives that you can build into training programs to better fit the needs and abilities of your athletes/lifters/clients. In some cases, however, you may want to select a jumping lunge alternative to fit the needs/demands of your athletes/clients such as those detailed below.

#TUCK JUMPS ALTERNATIVE HOW TO#

In an earlier article we discussed the benefits of jumping lunges, as well as how to properly perform them. Jumping lunges are a beneficial unilateral movement that are done to increase leg power and performance.

Tuck jumps alternative