This variation of the vertical jump is the called the tuck jump. Explosively jump into the air, then bring both knees to the chest. It's actually a pretty good ab exercise as well as a neural charge exercise.
- Dip down and jump as high as you can. Tuck as you reach the top of the jump.
- Both the jump and the tuck should be powerful. Don't sandbag the jump because you're trying to tuck too quickly. And don't do a slow tuck because you're trying to jump higher. Both should be fast and powerful.
The tuck jump can be used as part of a Neural Charge Training workout. Due to its unique explosive loading methods, Neural Charge Training impacts all levels of neuromuscular function, including neurotransmitter uptake and release, excitation-contraction coupling, and motor-unit recruitment. It also stimulates the body's natural release of anabolic hormones.
The combined effects of this supra-physiologic state stimulates catecholamine release and lowers the insulin-to-glucagon ratio, along with increasing the production of cyclic AMP, which in turn helps activate the three lipolytic (fat burning) enzymes.
Finally, Neural Charge Training increases insulin sensitivity, thereby enhancing the signaling between the fat cells, the brain, the liver, and the active muscle tissues. The end result is maximized muscle-protein anabolism, while simultaneously promoting fat-loss.