Springboard Straight Jump (straight arm overthrow)
- 1 Springboard Straight Jump (straight arm overthrow)
- 1.1 Objective
- 1.2 Prerequisite
- 1.3 Equipment
- 1.4 Execution
- 1.5 Common Mistakes
- 1.6 Warning
The main purpose of this drill is to teach the gymnast how to land and use the springboard. In the drill we use the “straight arm overthrow” technique and not the arm circle. The arm circle technique is not an incorrect technique, but I find it easier to teach the gymnast to use a straight arm overthrow. I will include a “Springboard Straight Jump (arm circle)” later on. Which technique you use should be discussed with your coach, so you follow the direction and methods your club and coach is working with.
We use the trapezoid to limit the distance the gymnast has to jump forward, by doing this we force the gymnast to have a greater angle of attack on the springboard. This is the main purpose of this drill, we want the gymnast to learn that they need to keep their feet in front of them when landing on the springboard.
- Learn the correct body position on the springboard.
- Learn to jump high and tight.
- Hollow (use at take off on the springboard)
- Jump Down (used when landing on the trapezoid)
- Takeoff (1 foot to 2 feet)
springboard image missing
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. The gymnast should try to jump as high as possible and with a well balanced and controlled landing on the trapezoid.
Stage 1 – Jump to Springboard Part I
Stage 2 – Jump to Springboard Part II
Stage 3 – Position on Springboard
Stage 4 – Straight Jump
Stage 5 – Landing
Stage 6 – Finishing
Common MistakesCoaches 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)