Sean on Standing Tuck Troubleshooting

Having trouble with a standing tuck?

As a coach when I have an athlete having issues with a standing, I look at their physical conditioning. If an athlete can perform a standing tuck with precise technique on apparatuses such as tumble trak or air track, but are having issues on the floor, they have an athletic deficiency in some aspect.

To perform a standing tuck properly, requires an athlete to have many different types of strength and muscular reactions so you want to make sure you train them properly. Explosive hamstrings and glute muscles are absolutely crucial to propelling the athlete off the mat quickly and powerfully, along with creating the “hip lift” movement. Exercises such as box jumps, depth jumps , and broad jumps are some explosive movement exercises that help tremendously.

Moving along the upper body, a strong core to maintain the hollow body position, plank holds, plank ups, and ab roll outs are some things I use to help strengthen the abdominals and the intercostals (rib muscles). In outs with paper plates, and hanging leg raises to activate and isolate the knee drive, which help train the hip flexor which pull the legs up into a tucked position. Finishing off with fast arms, which require fast and flexible shoulders. Front raises and lateral raises with ankle weights around wrists for strength, along with resistance band work goes a long way.

The other part I like to reinforce is the stick. Single leg box jump landing on one leg, keeping it small about 8-12 high. Allowing the calves and ankles isolated training create a strong stable base for landings. Jump squats and lunges are daily to keep the absorbing motion strong and stable.

Author: Sean Guzman

Sean Guzman is a Team Coach and Tumbling Coach at Top Gun in Florida. See Sean's bio for more information.