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Jumps & Leaps

Jumps & Leaps

Technique & Drills

Spotting

Straight jump

 

Stand straight on beam, facing forward, one foot in front of the other.  Bend the knees slightly and push through the toes to execute a jump straight up into the air, legs straight in flight.  Upon landing on toes, lower heels to the beam and bend knees to absorb the impact of the landing.  Shoulders and hips remain squared throughout, focus forward, chest up.

Arms can begin by ears for beginners, then progress to starting at the sides and swinging up to the ears to assist with the height of the jump.  It is important that the gymnast not arch her back or drop her shoulders forward at all during the jump.  She should remain in a completely upright position throughout the skill.

Drills/Progressions:

·         Lock position

·         Straight jump on floor

Place your hands lightly around the gymnast’s waist to assist in the jump.

Tuck jump

 

See straight jump above.  Once the toes push off the beam, the knees bend and lift to the chest in a tuck position, then straighten to land.  It is important that her knees tuck up in front and that she not kick herself in the bottom.

Drills/Progressions:

·         Lock position

·         Straight jump on beam

·         Tuck jump on floor

Same as spotting a straight jump.

Split jump

 

Stand straight on beam, facing forward, one foot in front of the other.  Bend the knees slightly and push through the toes to execute a jump.  The legs immediately split evenly one in front, the other in back (like a scissor), both straight and tight.  The legs come together again to land in the beginning position, on toes, lowering to heels with legs slightly bent.

Arms may start by the sides and lift outward to shoulder height for the duration of the jump, then return to the sides upon landing.  Beginners may start with their arms out like airplanes.

Drills/Progressions:

·         Straight jump

·         Split jump on floor

Same as spotting straight & tuck jumps.

Wolf jump

 

Stand straight on beam, facing forward, one foot in front of the other.  Bend the knees slightly and push through the toes to jump up, piking the body with one leg straight, the other tucked, knees together.  Upon landing on toes, lower heels to the beam and bend knees to absorb the impact of the landing.  Shoulders and hips remain squared throughout, focus forward, chest up.

Drills/Progressions:

·         Straight jump on beam

·         Tuck jump on beam

·         Pike jump on floor

·         Wolf jump on floor

 

Split leap

 

The gymnast takes 1-3 steps forward.  On the last step, she swings her opposite leg up and forward as if taking a giant step while pushing hard off the back leg to a split position in the air before landing on the front foot.  Land on the toes and gently lower to the heel while bending the front knee and keeping the back leg up in an arabesque.  Arms start by the sides and can swing up and outward to shoulder height or they can swing to opposition with 1 arm in front, the other to the side.

Drills/Progressions:

·         Leaps on floor.

·         Giant steps over foam blocks set on the beam, gradually working toward small leaps.

·         Kick forward, then back:  Kick the good leg forward.  As soon as it steps down onto the beam, the back leg kicks up to arabesque and the front leg bends slightly.  Arms are in leap position.