5/11/2023 0 Comments 20 tuck jumpsThe qualitative DVJ analysis found that more women (48%) had poor knee control compared to men (11%, P < 0.01). Women also landed in less hip flexion (P = 0.01) and ankle dorsiflexion (P = 0.01) than men. There was no difference in pKAM (interaction n.s.). ![]() The quantitative analysis of the DVJ found that men had greater asymmetries between limbs, but women landed bilaterally in more knee valgus (interaction P = 0.04, main effect of sex P = 0.02). Women had higher total tuck jump scores (5 ± 2) (more technique flaws), than men (3 ± 2, P < 0.01). DVJ was assessed quantitatively for valgus knee motion and probability of a high peak knee abduction moment (pKAM), as well as sagittal plane hip, knee, and ankle angles, and qualitatively with visual assessment of the player’s knees upon landing graded as good, reduced, or poor control. All players performed the tuck jump and drop vertical jump (DVJ). To examine differences between men and women football players in clinically feasible jumping measures.įemale football players (N = 46, ages 16–25) were matched based on age, training frequency, and playing position with 46 male players. These findings indicate that the proposed tuck jump assessment is reliable to identify abnormal landing mechanics. The study showed very good-excellent intra-tester and inter-tester reliability for both examiners when comparing their individual scores of the tuck jump test across two analysis sessions. The intra-tester PEA ranged 87.2%-100%, with kappa values of k = 0.86-1.0. The kappa measure of agreement was k = 0.88 which is very good/excellent. Both testers were in absolute 100% agreement in 5 out of 10 subjects for all of the scoring criteria. Score from the video assessment of the tuck jump test by two independent assessors on two separate occasions.Īverage percentage of exact agreement (PEA) between the two testers across all scoring criteria for all subjects was 93% (range 80-100%). Swap the position of your legs on the way down to land in a lunge position with the opposite leg forwards.To assess the inter-tester and intra-tester reliability of the tuck jump test.įive male and 5 female athletes undertook the Tuck jump test which was then assessed by two independent assessors. Then drive back up and jump, bringing your knees up towards your chest. If you’re struggling to make the switch before landing, go back and master the jump lunge without a tuck.įrom standing, step forwards into a lunge, lowering your body until both knees are bent at 90°. The jump lunge with tuck is a great way to strengthen all the muscles in your legs along with your core – and to show off, because it is not easy. The straight jump lunge is another great plyometric exercise to consider, and combining it with the tuck jump makes it a truly testing experience. Mix Up Your Next Run With This Cardio Session From Another_Space.Get Faster And Fitter With This Agility Workout.Use Plyometric Exercises To Make Explosive Gains.Land softly and go straight into another squat. ![]() ![]() From standing, lower into a squat until your thighs are parallel to the ground, or even lower if you have it in you, then power up into the air. The simplest way to make tuck jumps more challenging is to perform a squat before you explode off the ground. ![]() Don’t do tuck jumps on rock-hard or uneven surfaces, and stop if you feel pain in your knees or ankles. It’s important to be warmed up before tuck jumping though, as a cold body won’t appreciate the explosive movements.Īiming to jump as high as possible means care is required upon landing to avoid placing your joints under too much stress. Tuck jumps are an excellent addition to an HIIT circuit, as they will certainly keep the heart pumping for whatever time period you have assigned to your intervals.
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