A beautiful split leap is a hallmark of any strong gymnastics routine. It showcases a gymnast’s flexibility, strength, and form all in one graceful movement. But achieving that perfect split leap requires consistent practice and attention to detail. In this article, we’ll cover five effective drills to help you improve your split leap, from height and flexibility to body alignment and leg extension.
To watch the full video of all 5 exercises, check out the video below:
Split Leap Drill #1: Kick Pass
This Kick Pass includes three different kicks – forwards, backwards, and sidewards. Start with forward alternating kicks. Keep your arms up and your legs straight with pointed toes. Then kick backwards with your arms overhead. End with side kicks with your arms out to the side.
Kicks are a great active flexibility exercise to help you improve your flexibility in gymnastics.
Split Leap Drill #2: Needle Kicks
Start in a straight stand with your arms above your head. Bending at the hips, lower your upper body so that you can touch the floor, as one leg kicks behind you. Step forward with that leg, and repeat with other leg. Try to keep your legs and upper body completely straight.
Split Leap Drill #3: Alternating Split Leaps
Do alternating split leaps in a row trying to get both legs to look the same. You will be leaping with your right leg, and then immediately with your left, then right, etc. Focus on maintaining good form and an even split in the air.
Split Leap Drill #4: Leap The Creek
Set two jump ropes (or any other rope-like thing in your house) about a foot apart. Stand on one foot with your dominant leg raised slightly in front of you. “Leap” over the ropes so that you land on your dominant leg with the other leg raised behind you. You want to go from standing on one foot to standing on the other. Make sure you keep your legs straight and point your feet in the air.
Split Leap Drill #5: Straight Leg Skips
To do a straight leg skip lift one leg to horizontal and push through the other foot to jump off the ground. Land and hold for 1 second. Then step forward, lift the other leg to horizontal and push through your bottom foot to jump off the ground.
Improving your split leap takes dedication and focused practice, but with these five drills, you’ll build the flexibility, strength, and technique needed to make your leap look effortless. Whether you’re focusing on height, extension, or alignment, each of these drills targets a different aspect of the leap to help you refine your form. Remember, consistency is key—practice these drills regularly to see progress over time.
And if you’re looking for even more support in mastering your split leap or any other gymnastics skills, SkillTrakker offers daily challenges and personalized training plans to help you stay motivated and track your progress. With SkillTrakker, you can work towards your gymnastics goals one step at a time. Sign up today and start improving your split leap and other skills!
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