112 Coaching Youth Gymnastics

Springs and Landings

Springs (takeoffs) and landings are two of the most important movements in
gymnastics. Virtually every skill requires one or both of these movements. Proper
springs and landings can help with skill technique and completion as well as
injury prevention and safety. The basic skills presented in this section will help
gymnasts learn how to spring and land properly. Chapter 7 covers the basics of
safe landings and recovery rolls. These are important skills to teach the gymnasts
from the beginning of their time in a gymnastics class. Reinforcement should
occur with each lesson. Springs and landings are typically learned during both
the basic and intermediate stages of gymnastics.

SPRINGS AND LANDINGS

Jumping From and Landing on Two Feet
These springs and landings involve taking off from two feet, or landing on two
feet, or both.

STRETCH JUMP
Basic From a stand on two feet with heels on
the floor, bend the knees slightly (demi-pli), arms
at the sides. Simultaneously push off the floor by
extending through the hips, knees, ankles, and
toes and raise the arms forward and upward. While
in the air, maintain a stretched (straight) body, with
arms by the ears and legs straight and together.
Land on two feet, bending the knees slightly and
lowering the arms to front middle (safe landing
position, as described on page 94 in chapter 7).

TUCK JUMP
Basic Begin as for a stretch jump. As soon as
the feet leave the floor, bend both knees forward
and upward to a minimum 90-degree hip and
knee angle. Before landing, extend the hips and
legs to a stretched position. Land in a safe landing
position with the arms in front middle position.
 SPRINGS AND LANDINGS

SPLIT JUMP
Basic Begin as for a stretch jump.
As soon as the feet leave the floor,
separate the legs into a stride
split position to a minimum of 30
degrees. Before landing, bring the
legs together. Land on two feet in
a safe landing position. Arms can
be raised or at side middle during
the jump.

STRADDLE JUMP
Intermediate A Begin as for a
stretch jump. As soon as the feet
leave the floor, separate the legs to a
straddle position (right leg extended
to the right and left leg extended to
the left). Before landing, bring the
legs together. Land on two feet in
a safe landing position. Arms can
be raised or at front middle during
the jump.

BOUNDING
Intermediate A From a stand on two feet, perform a low stretch jump. Upon
landing, with little flexion of the hips, knees, or ankles, quickly push off and jump
again. Repeat three to five times. Arms should remain up by the ears. After the
final jump, finish in a safe landing position.

a b c
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 SPRINGS AND LANDINGS

COMBINATION JUMPS
Intermediate B To add variety and difficulty, practice combination jumps by con-
necting two or three jumps together in a series. Start with the same jump repeated,
and then advance to different jumps in a series. For example, a sequence could
be tuck jump and pike jump.

a b

c d

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 SPRINGS AND LANDINGS

Jumping From and Landing on One Foot

These springs and landings involve taking off from one foot, or landing on one
foot, or both.

HOPPING
Basic Standing on one leg, perform a low stretch jump and land on the same
foot. Repeat several times in succession, and then switch legs. Arms can be in
various positions: stretched high, low to the sides, low to the front, or side middle.

a b

ASSEMBL
Intermediate A Lift one leg forward and upward, then push off the other leg and
bring both legs together in the air. Finish by landing on both feet in a controlled
position. Repeat the activity, beginning with the other leg.

a b

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HITCH KICK
Intermediate A Step forward and push off the back foot while swinging the front
leg forward and upward. Switch leg positions in the air, and land on the front leg.
Arms can be at side middle or stretched high.

a b c

STRIDE LEAP
Intermediate B From a slow run for-
ward, push off one foot to rise in the air,
separate the legs to a stride (straight
split) position, and land on the front foot
with the knee slightly flexed. Repeat the
activity, pushing off the other leg. Arms
are in opposition to the legs.

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SISSONNE
Intermediate B Step forward, and move the back foot forward to a position
behind the front foot. Jump from both feet, and separate the legs to a stride
position. Land on the front leg in a low arabesque. Arms can be stretched high,
at side middle, or in opposition. Repeat the move on the other side.

a b

Rotations
Rotations are skills that involve movement around an internal axis. Three types of
rotations are possible: vertical rotations, horizontal rotations, and anteriorposterior
rotations. Rotations can be practiced at all levels, from beginning to advanced.

ROTATIONS
Vertical Rotations
Vertical rotations are movements
around the vertical axis running from
head to toe.

PIVOT TURN
Basic Step forward on relev with
the right foot and then quickly close
the left foot behind the right, main-
taining the relev position. Turn
quickly to the left 180 degrees in the
relev position. Lower the heels to
the floor. Arms can be on the hips or a b
in crown position (curved overhead).

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