Springboard Wall Block (straight arm overthrow)

This drill is a close cousin of the “Springboard Straight Jump (straight arm otherthrow)“. The main difference is the wall and this is of course a big difference. The wall has two purposes, the one being to motivate the gymnast to get a good angle of attack on the springboard and the other to work on the timing at which the gymnast should push their shoulders and arms up and forward.

The angle of attack on the springboard is important to gain height and maximal feedback from the springboard.

The timing of the shoulders and arms is used to teach the gymnast to initiate the rotation part of a somersault or vaulting skill in more advanced skills.

Please note that the trapezoid is optional and is used only for landing. The trapezoid can be a problem for some gymnasts that they will lean forward when taking off on the springboard. I remove the trapezoid and use only the springboard and wall when teaching this skill and this helps a lot to reduce the forward leaning problem at takeoff on the springboard.

Objective

• Learn the correct body position on the springboard.
• Learn to jump high and tight.
• Learn to time the upper body usage for more advanced skills later on.

Prerequisite

• Springboard Straight Jump (straight arm overthrow) (use to jump high)
• Hollow (use at takeoff on the springboard)
• Takeoff (1 foot to 2 feet)

Equipment

springboard image missing…

Wall Trapezoid Springboard

Execution

We start the explanation for this drill at the jump to the springboard (running is a drill for itself).

The gymnasts takeoff to the springboard should be as long as possible without being impossible. If the takeoff is to close to the springboard the gymnast will not have the full effect of the springboard working for them. Their momentum will most likely continue forward and will not be able to complete this drill.

The gymnast must take off from one foot and land with two feet on the springboard. It is important that the angle of attack to the springboard is with the gymnasts feet in front of them. The gymnast is actually going to use the springboard to block the jump forward and change this forward momentum to lift momentum. Make sure that the gymnast lands on the springboard with their arms above their head (straight arm overthrow).

As the gymnast takes off from the springboard they should push their arms upwards elongating their body with the upward momentum. As the gymnast reaches the highest point they should push their shoulders and arms a little bit forward (as if they are going to initiate a somersault) and block the momentum with the wall.

The landing is not important here and the gymnast can land with either straight legs or bent. The gymnast does not need to use a trapezoid for this exercise. A springboard against the wall is just fine and actually helps prevent gymnasts leaning forward at takeoff.

Stage 1 – One Foot to Two Feet Jump

Push hard off the floor with one leg. Raise your arms above your head.

Stage 2 – Jump

Throw the opposite leg forward. Jump onto the springboard. Arms should be getting closer to your ears. Note: The jump to the springboard should be long and flat.

Stage 3 – Position on Springboard

Land with your feet in front of you. Arms above your head. Slightly in a hollow position (closer to a straight position then hollow) Push hard down on the springboard.

Stage 4 – Block

Push your shoulders and Arms forward and block using the wall.

Stage 5 – Landing

Bend your legs as you land. Lower your arms to horizontal as you land. Looking down is optional (some gymnasts get better balance when looking down) Land on the trapezoid.  Note: This stage is optional. Landing is not really part of this drill. Most gymnasts usually go directly to stage 6 after stage 4.

Stage 6 – Finishing

Raise your body in the stand tall position.

Common Mistakes

Coaches teach gymnasts how to do skills correctly, but most gymnasts learns how to perform the skill correctly when coaches corrects their mistakes. This is not wrong, this is actually how gymnasts learn. This being said, it is very important that coaches corrects mistakes all the time. If a gymnast continues doing the same mistake over and over then they will be good at doing that drill with that mistake and have a difficult time later correcting it.

• Always correct mistakes
• Correct the first mistake you see the gymnast do (even if it is before the actually drill, i.e. the gymnast forgets to stand tall with arms over their head)
• Correct only one thing (sometimes two if they are related)

Mistake 1 – Wall Crash

This is exactly what we do not want to see. This is usually caused by overshooting the jump.  If the gymnasts overshoots it is usually because of: Wrong attack angle on springboard (feet in front) Body leaning forward when taking off on the springboard.

Mistake 2 – 2 Feet to 2 Feet

You will mostly likely see this mistake with some of your gymnasts if they have never tried this drill before. If you see a gymnast have problems taking off with one foot then set up another station with the hola-hoops and practice the “Takeoff with 1 foot to 2 feet” drill.

Warning

Any activity involving motion or height creates the possibility of accidental injury, paralysis or death. The equipment and instructional materials are intended for use ONLY by properly trained and qualified participants under supervised conditions. Use without proper supervision could be DANGEROUS and should NOT be undertaken or permitted. Before using, KNOW YOUR OWN LIMITATIONS and the limitations of the equipment. If in doubt always consult your instructor. Always inspect equipment for loose fittings or damage and test for stability before each use. We will not be liable for injuries or consequences sustained from the use of the instructional materials supplied by us. Use common sense!