Tuck Jumps
Handstand
TUCK JUMPS
Without a doubt, tuck jumps are a confidence booster when it comes to preparing for handstands. When we go through the course of preparation, it’s not the first step, but it’s definitely a way of identifying where strength and proprioception require attention.
By performing tuck jumps, we build strength and bring awareness to how we utilize our glutes, hamstrings, hip flexors, and shoulders, which are essential for supporting our body weight when inverted. More than this, we learn the articulations of the body in places like the pelvis, rib cage, and shoulders in order to find the best alignment to support ourselves while inverted.
In today’s video, Matt demonstrates drills that move us towards finding confidence in our handstand development. Ultimately we are left with increased strength and balance.
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HANDSTAND PREPARATION POSITIONS
Handstand Preparation I
With the support of a chair, one of the things this stage of preparation for tuck jumps and handstands works on is hip flexor activation. Matt demonstrates that we do this by focusing on pressing both feet down into the chair. It’s also essential because it’s always part of the set up for the drills that follow.
Handstand Preparation II
This time, we bring one leg straight up in the air and reach it back, while still pressing the other leg towards the ground (or into the chair). As we learn forward with the torso and press the top leg back, this helps to utilize strength in the glutes and hamstrings.
Handstand Preparation III
Now we start to see more evidence of the tuck position. Here we alternate the legs by going from a tuck position to a lengthened position.
WATCH THE VIDEO
TUCK JUMPS: FLOAT UP TO HANDSTAND
STATIC PELVIC ALIGNMENT
In this stage of preparation for tuck jumps, we pass through Handstand preparations I & II. Setting up the pelvis is crucial for achieving the proper alignment necessary for successful jumps. Matt creates a posterior pelvic tilt, which helps stabilize the lower back and engage the core effectively. Matt is careful to squeeze his knees together, creating a unified strength in the lower body. This alignment not only enhances balance but also facilitates a smoother transition into the jump when we’re ready to explore. Additionally, Matt actively stretches his shoulders up to his ears, being careful to keep the arms active and straight. This engagement ensures that his arms are strong and ready to support the weight of the body during the handstand. By focusing on these key elements, he sets a solid foundation for mastering the tuck jump and progressing towards the handstand.
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JUMP & LAND
Even when we begin to explore Tuck Jumps, there are still stages that help us to ease in.
First, we start in an “L – Hop” and then take both feet to a wall behind us with the knees bent. Staying in that position while working towards stacking the ribcage, hips, and shoulders serve to create the foundation for us to now proceed with exploration of the “jump”.
At this next stage, Matt continues to utilize a block at the wrist and forearms in order to maintain the vertical position. He reminds us then when we implement the jump, it’s common for us to lean back instead of leaning forward.
If you’ve practiced handstands with Matt before, then you’ll know that the “lean, grip, push” elements are consistently the basis for handstands therefore, also applying to tuck jumps.
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PREPARE THE FLOAT
As we go through the preparations, we learn that without the static holds, and practice of control, we would never find the “float” or “hang time” in our tuck jumps and of course ultimately handstand.
The stronger and more stable we are, the lighter we will feel. Yes, there is a tremendous amount of effort to build the necessary strength, but the reward is ease when our bodies are prepared. Preparation is the path to execution.
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Article by Trish Curling
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