It is a switch leap, it can be performed from the stand or after the previous steps. One leg performs a take-off while the other leg swings forward. In the flight phase the lower limbs change their position and the gymnast lands on the swing leg, then steps on the other leg.

View of the practitioner

The preparatory steps before the element itself allow for a more dynamic bounce and a higher flight phase than when the jump is performed from a standing position. The momentum of the swing leg also contributes to the height to which the centre of gravity of the body rises. The higher the flight phase is, the more time the gymnast has to execute the swing with both lower limbs in the maximum range.The landing is performed through the first toe contact with the floor through the heel to a slight squat to reduce the impact force during the landing.

• Bent trunk.
• Flexed head.
• Bad posture of arms - too low.
• Bent legs.
• Low kick height of one leg compared to the other one.

• Physical preparation 1

  Stretching the hamstrings is important for this exercise.

• Physical preparation 2

  We develop flexibility of the hip joint.

• Physical preparation 3

  Strengthen the hip flexors.

• Drill 1

  First, practise the single leg take-off with a forward swing of the other leg.

• Drill 2

  Practice the final element first in a smaller range, gradually increase it.