Simply place your hands on the edge of the bench/seat and extend your legs out.Ĥ.
This exercise can also be done on a bench or seat. If you are new to this workout, try doing between 5-10 reps, and then increasing the amount of reps you do per set once you become stronger.ģ. When exhaling you will be able to tighten and activate your abs more effectively.Ģ. Repeat switching between Position 1 and 2 for the determined amount of reps (I usually do about 20 reps).ġ. Extend back out to position 1 and hold for one second.ħ. Hold this position for about one second.Ħ. While exhaling and tightening your abs, bring your knees toward your chest and raise your torso slightly toward your knees(This is position 2 of the exercise as seen in the picture below). Keep your legs straight and raise them a few inches off the floor (You are now in position 1 of the exercise as seen in the picture above).ĥ. Place your hands on the floor, behind your hips, with your fingertips facing forward (toward your legs).Ĥ. Lean slightly backward (about a 45 degree angle).ģ.
#Leg tuck professional
The reason I really enjoy this workout is because anyone from a beginner to a professional fitness instructor can benefit from this exercise, and it also is a great transition workout to do between exercises.Ģ. If you’re serious about your speed, you should probably be doing the same.The Leg Pull-In is an exercise that specifically activates your upper, middle, and lower abs. Thousands of athletes are currently using the Athletic Speed System to receive all those tools, and sprint faster than ever before. To become the strongest version of yourself you’ll need… Work on anywhere from 5-10 sets of 1 repetition on each leg. Work on a few lower level plyometric skills first to activate the muscles of the lower leg and stabilize the hips.
#Leg tuck full
The single leg tuck jump requires a lot of skill and power so as I mentioned make sure you get a full warmup in before you start.
The focus should be entirely on driving off the one foot, aiming to get as much power and height as possible. Land back on two feet, in a small squat with solid hips then recover to fully standing. When you take off and are in the air, tuck that jumping leg up into your chest. Prepare to drive into the ground and produce as much force as possible. I would recommend starting with a full warmup and then moving into a few lower level plyometrics prior to tackling the single leg tuck jump such as:īegin by standing on just one leg and begin to drive the hips back into an athletic position. When launching into a vertical jump, you are also primarily powering up and off just one leg before takeoff so this drill helps to establish that plant and drive action. I really like to have my athletes train the single leg tuck jump specifically since it helps to develop that single leg power needed to get “up and over.” This is especially important for developing good sprint technique and power. You’re only as strong as your weakest link. Not only does single work help to improve the strength and power of each leg individually, but it really lets you see where you may have imbalances and help to bring both sides of your body up to equal abilities. Single leg work is so important for athletes who are already compete and train at an intermediate or advanced. Keep reading for a little bit more about how and why I have my athletes train with the single leg tuck jump: The practice of plyometrics is essential for athletes wanting to improve their sprint and jumping ability in every aspect. This is an intermediate to advanced drill that works on teaching you to produce power through one leg. We’re building on our single leg power work from the last post to dive into the single leg tuck jump.
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