Springboard Straight Jump (straight arm overthrow)

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.

Objective

• Learn the correct body position on the springboard.
• Learn to jump high and tight. 

Prerequisite

• Hollow (use at take off on the springboard)
• Jump Down (used when landing on the trapezoid)
• Takeoff (1 foot to 2 feet)

Equipment

springboard image missing

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. 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

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

Stage 2 – Jump to Springboard Part II

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 – Straight Jump

Lift your arms towards the ceiling. Go into a straight position with your entire body. Jump as high as you can. Look straight ahead (avoid looking down)

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.

Stage 6 – Finishing

Raise your body in the stand tall position. Hold for 3 seconds.

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 – Overshooting the Landing

Overshooting is not what we want. 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 – Arms down on Springboard

This is typical arm circle initial position, but it is not what we want for this drill. Using the arm circle is not wrong, it is just another way of gaining lift (and pushing down on the springboard). Consult your coach to which method you should be working on. If you are following the instructions on this site, then the arms should be straight above the gymnasts head as they land on the springboard. Here after the gymnasts elongates their arms upwards to help gain lift in conjunction with the springboard pushing back.

Mistake 3 – Two feet to Two 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!