Jump Down

 

This drill teaches gymnasts to stick their landings. Using a blocks at different heights the gymnast jumps up and sticks the landing by bending their legs to absorb the impact.

This is a great exercise and can also be very fun for new gymnasts. By adding simple skills like tuck, pike or split positions (shape) into the jump the exercise becomes more challenging and fun.

Objective

•  Learn to stick landings.

Prerequisite

• Jump Up 

Equipment

Block Around 70-100cm in height.

Execution

coming soon… 

Stage 1 – Setup

Stand tall with arms straight and above your head Look straight ahead.

Stage 2 – Preflight I

Bend legs slightly. Lower your arms outwards to the side (not in front). Chest moves slightly forward.

Stage 3 – Preflight II

Bend legs until you reach a jump position. Lower arms.

Stage 4 – Takeoff

Jump high. Arms above your head and close to ears. Legs straight. Toes pointed. Look straight ahead. Note: Make sure the gymnast is looking straight ahead and not at the floor.

Stage 5 – Touch Down

Land with slightly bent legs (absorb landing). Look at the ground when landing. Note: Landing with slight bent legs will help absorb the impact. Remember the gymnast should first bend their legs when they have contact with the floor and not before!

Stage 6 – Finishing

Straighten body into the stand tall position. Look straight ahead. Bring arms straight above head.

Spotting

It is important to remember a couple things when spotting:

• The coach should only spot, meaning they should not actually do the drill for the gymnast. Let the gymnast do as much as the drill as possible and do not help with more than what is needed.
• Spotting should be avoided. Only spot when gymnasts are learning new skills or for safety reasons. If a gymnast is having difficulty executing the drill then the coach should consider new drills that help the gymnast improve the area they have difficulties with.
• Spotting can turn into a bad habit for gymnasts. If gymnasts are being spotted all the time they will be dependent on a spotter and have a very hard time doing the skill when their is not a spotter (this is true for all skills and very common)

Spotting Method – Back and Front Support

coming soon…

 

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 – Not Sticking the Landing

coming soon…

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!