A gymnast’s leaps are an important part of any routine on the floor, vault, balance beam or high bar. Jumps require core strength, power and agility to propel the body up into air. Several types of jumping techniques are used by gymnasts and can be useful in other athletic endeavors, including running, parkour, acrobatics, trampolining and exercise routines.
Jumping skills vary in the amount of energy needed to propel a gymnast up into the air and the height they reach. Some jumps require more force than others, and some are easier to perform for a longer distance. A new study on jumping tests performed by elite gymnasts and moderately active participants found that an eight-week plyometric training program increases the speed and power of jumps.
The research was published in the journal Sport Sciences. Seventy-six male and female elite gymnasts and 91 moderately active participants participated in the study. The participants completed two jumping tests on a mat: squat jumps (SJ) and counter-movement jumps with arm swings (CMJA). The SJ is a standard jumping test that measures the height of a person’s vertical jump, while the CMJA assesses the height and direction of a single-legged jumping motion.
During the squat jump, participants jumped off a platform and landed on an 8-inch mat. They jumped as many times as possible in a row and then recorded their results. The research found that the group with a stronger core and hips had greater height and velocity on SJs. In addition, participants who jumped with a straight leg had higher speed and more distance than those who jumped with a bent leg.
A stag jump is a leap into the air where one leg extends back in a straight line parallel to the floor. This is a popular jumping technique in the pique and straddle positions, as well as in the handspring. Some gymnasts also perform double stag jumps, where both legs are extended into the air and the front leg bends at the knee like a split.
Another jumping technique in gymnastics is the pike jump. Gymnasts can do a pike jump on both floor and beam. A straddle jump is not as popular, but is an option on both floor and beam. Gymnasts can do a straddle jump in a cross or side position, and the difficulty changes depending on which way they face judges.
To do a pike jump, gymnasts must have a tight core with the bottom squeezed, hips tucked under and their arms stretched out. They then jump into a pike with a minimum of 90o hip angle. This is a B value on floor, and a C skill on beam.
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