Pike Tuck Jump Progressions
Here are some useful tips and steps to toward our Full Pike tuck jumps
Prerequisites: Heal Squat to Pike and being able to hold a Pike comfortably.
From Heel Squat position rock forward to Pike. lifting one leg off the floor and bringing the knee/thigh toward your chest. So essentially we are doing single legged Pikes. Make sure to work both sides.
The next step will be to join the ‘lower limb’ (the foot on the ground) to the ‘upper limb’ (This is your key ‘feedback’ point) foot in the air, in order to achieve our pike tucks. Again make sure to work both sides
Remember: ‘Up is confidence, down is discipline’. Kicking up into to the movement is to do with your confidence but controlling the way down that there is going to take some disciplined practice!
Keypoints: Keep pressing hands and finger tips to the floor, engaging through the forearms and arms all through the way up and especially on the way down the movement. Press,Press,Press! Keep the upper back rounded (Scapula protracted and elevated)
Practice both sides x5 - x10. Repetitions are not as important here as understanding the feedback points. So Feel free to rest and repeat as much as you want making sure to bring the lower limb to the upper limb (touching feet together !
Hand position
Hope this is of help
Good practices to you all !