The gymnast performs a take-off from one leg while swinging other leg forward. At the moment of completion of the take-off, the swinging leg reaches its maximum height. Already during the take-off, the gymnast begins to rotate around the longitudinal axis of the body, at the completion of the take-off turns about 90°. After the flight, gymnast lands on swinging lower limb, while the take off leg stays backward. At the landing, a 180° turn is completed. During the jump, the arms perform forward lateral circles.

View of the practitioner

The height to which the body's centre of gravity rises is an important factor in the jump. This is determined by the force of the rebounding leg, the force of the swinging leg and the force of the arms performing the upward swing. The other mechanical point is the rotational movement around the body's vertical axis, which is initiated during the take-off phase. The rotation involves the previously mentioned forces of the lower limbs, whose vector passes out of the axis of rotation and body mass center.

• Late initiation and incompletion of turn.
• Forward leaning of the trunk during landing.
• Bent lower limbs.

• Physical preparation 1

  It is important to stretch the muscles of the lower limbs, especially the hamstrings.

• Physical preparation 2

  Focus on passive and active flexibility of the hip joints.

• Drill 1

  Practice separate single leg take-off with simultaneous forward swing of the other.

• Drill 2

  Add a 180° turn to the single leg take-off with simultaneous forward swing of the other. Jump to the same leg from which you are taking off.