Jumps are an essential feature of gymnastics routines. Each jump requires the athlete to have mental discipline and precise form to land it successfully. If you’re working on improving your jumps and leaps, use this helpful guide to take your performance to the next level.
How Can You Improve Jumps in Gymnastics?
1. Build Strength
To jump higher, you’ll want to build up your leg muscles and engage in plyometrics. Plyometrics are jumping exercises that are intended to improve power in the hip and knee joints. One example of a plyometric exercise is the fast-feet up-and-down movement. For this exercise, move your feet up and down as quickly as you can, trying to limit each foot’s contact with the ground. After you master doing this on solid ground, try it on a gymnastics mat to increase the difficulty.
Squats are ideal for strengthening your legs. Stand with your feet shoulder-width apart and, while keeping your back straight, lower your body with your weight over your heels. Go as low as possible and lift back up.
2. Focus on Form
Each type of jump has an ideal form that you should strive for. For example, in a straight jump, your body should be straight and tight, your hips should be tucked beneath your abs, and your legs should be straight. In a split jump, your legs should be straight and pointed, and the degree to which they split should be the same on both sides.
By understanding the shape of each jump, you can create realistic goals to get yourself closer to achieving the correct form.
3. Prioritize Flexibility
Flexibility is the key to making your jumps look as good as possible. Passive and active stretching will both enhance flexibility. An example of passive stretching is sitting in a split. Because passive stretching is mostly about time, the longer you are able to sit in a split, the more your flexibility will improve.
Leg swings are an active stretch that will open up the hips. While holding the back of a chair or a bar, swing your right leg out to the side while keeping your hips straight. Perform an equal number of reps on both legs for a complete stretch.
Improve your jumps with help from the experts at The Victors Gymnastics in Rochester, NY. For over two decades, they’ve been teaching gymnastics to boys and girls 2 years of age and up. The 17,000 square-foot facility has all the essential equipment, including vault bars, balance beams, and pommel horses. The experienced teachers at this gym create a space for students to improve their flexibility, strength, balance, and coordination. Call (585) 663-4810 to learn more or explore their gymnastics program online.
Download the Victors app free on Android® and Apple®! You can sign up for classes, get reminders and exclusive deals, make a payment, or watch videos. Download it here: https://victors.app.link/4tkejnTrYD