For a tuck, you need to be able to stretch your body completely in the air before pulling your shins over your head. In order to do this, an athlete needs to have a strong core and lower body. These conditioning exercises will over a period of time (different for each athlete) develop the strength necessary to perform a tuck that rotates around the shoulders in a candlestick position.
- Crunches of any type – 50.
- Side V-ups – 25 each leg.
- Superman lifts – 50.
- Bent leg hamstring lifts – 30.
- 1 leg hamstring lifts – 30 each side.
- Candlestick Tuck Jumps – 25.
- Candlestick Levers – 10.
- Calf raises – 30 each direction.
- Squat jumps – 50.
- Prone holds – 2/60 seconds.
- Side planks – 2/30 seconds.
- Hollow holds – 6/10 seconds.
- All cardio particularly rope jumping 200 (2 foot).
Additional Exercises on a Ball
- Pike ups or Tuck ups.
- Crunches on ball.
- Hamstring pulls on ball.
Do these exercises three to four times a week.