Week 1 of the May Split Leap Challenge
Let's see how much PROGRESS you can make with 7 days of CONSISTENT effort!
7 Days. 7 Workouts. One Goal.
Split Leap Challenge Day 1
Before Video: Have someone take a video of you doing a split leap. Remember- in a leap you start on one foot and land on the other. You can see what a split leap looks like in the video below. It is different than a split jump. Post your before video on Instagram using the hashtag #gymnasticshq so that we can all follow along with your progress. If you don't use instagram, you can post a pic in the comments at the bottom of this page. If you've already done this--awesome! Instead you can practice and do 10 split leaps.
GymHQ Kick Complex #1: Do these kicks up and down a room, or mat. With your arms out to the side, and chin up, kick forwards 20 times alternating legs (10 per side) while moving across the room. Kick sideways 20 times alternating legs, and then kick backwards 20 times alternating legs. You can see this in the video below.
A study was done on elite gymnasts and doing kicks was able to improve how big of a split they did in their leaps! This is why we will be doing a bunch of different types of kicks this month.
Straight Leg Skips: To do straight leg skips 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. Do 20x (10x on each leg)
Great job completing Day One! Once you're done, comment below and let us know how it went for you! If you're on Instagram, share your "before" leap and see other gymnasts doing theirs with the #gymnasticshq. If you're not on social media, show us a video of your split leap in the comments below.
Did you know in our online gymnastics community, SkillTrakker, we have more than 1300 gymnasts from all over the world? It's a great way to stay connected with other gymnasts while you're stuck home during the quarantine. PLUS, you can even improve your smaller gymnastics skills while you're away from your gym.
Split Leap Challenge Day 2
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 really straight and point your feet in the air. Repeat 10x.
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. You can see this in the video below. Do 8 kicks (4 each leg). Repeat 3x.
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. Do 20x (10x on each leg)
Great job completing Day Two! If you're on Instagram, share your workout and see other gymnasts doing theirs with the #gymnasticshq.
Our SkillTrakker gymnasts are already hard at work earning points for the challenge exercises and moving their way up the leaderboard! Join and one of those names could be yours!
Split Leap Challenge Day 3
GymHQ Kick Complex #1: Do these kicks up and down a room, or mat. With your arms out to the side, and chin up, kick forwards 20 times alternating legs (10 per side) while moving across the room. Kick sideways 20 times alternating legs, and then kick backwards 20 times alternating legs. You can see this in the video below. Kicks have been proven to help increase active flexibility so you can leap bigger!
Alternating Split Leaps: Do 6 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. Repeat 4x.
Split Jumps: Do 10 Split Jumps in a row with your right leg in front. Do 10 Split Jumps in a row with your left leg in front. You can see this in the video below. Remember-- with split jumps you start on 2 feet, split your legs, and land on 2 feet. Try to keep your legs as straight as possible.
Great job completing Day Three! If you're on Instagram, share your workout and see other gymnasts doing theirs with the #gymnasticshq.
This Chapstick Holder is one of the many prizes you can earn by working hard with SkillTrakker.
If you sign up to do this Challenge inside SkillTrakker, simply email us at gymnasticshq@gmail.com and we will give you the points you would have earned, and start you on your 3 day streak!
Split Leap Challenge Day 4
Alternating Split Leaps: Do 6 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. Repeat 4x.
5 Sets of 5 Connected Sissones: A sissone is similar to a split jump but you are jumping from two feet, splitting in the air, and landing on your front foot. You can see them in this video. Think about it as going from 2 feet to 1, then step together, 2 feet to 1.
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. You can see this in the video below. Do 8 kicks (4 each leg). Repeat 3x.
Great job completing Day Four! If you're on Instagram, share your workout and see other gymnasts doing theirs with the #gymnasticshq.
You could have already earned 845 points in SkillTrakker for the month! Join now and get started!
Split Leap Challenge Day 5
GymHQ Kick Complex #2: Do one pass of each exercise 10x. Kicks forward, Kicks backward, Kicks sidewards (alternating), Needle Kicks, Alternating Split Leaps, Straight Leg Skips, Connected Sissones.
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 really straight and point your feet in the air. Repeat 10x.
Practice Leaping into your Leap: You want your last step before your leap to be a long, leap-y, punching step. You can see this in the video below. Do 20 leaps, with a few quick steps, and then a long leap-y step into each leap.
Great job completing Day Five! If you're on Instagram, share your progress with us using #gymnasticshq.
Did you know that Maddie completed our 30 day split leap challenge in SkillTrakker last year and made huge improvements to her split leap?! Watch the video to the left to see her progress.
Split Leap Challenge Day 6
GymHQ Kick Complex #1: Do these kicks up and down a room, or mat. With your arms out to the side, and chin up, kick forwards 20 times alternating legs (10 per side) while moving across the room. Kick sideways 20 times alternating legs, and then kick backwards 20 times alternating legs. You can see this in the video below. Kicks have been proven to help increase active flexibility so you can leap bigger!
Alternating Split Leaps: Do 6 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. Repeat 4x.
Practice Leaping into your Leap: You want your last step before your leap to be a long, leap-y, punching step. You can see this in the video below. Do 20 leaps, with a few quick steps, and then a long leap-y step into each leap.e you keep your legs really straight and point your feet in the air. Repeat 10x.
Great job completing Day Six! If you're on Instagram, share your workout and see other gymnasts doing theirs with the #gymnasticshq.
One of the best parts of SkillTrakker is the community we have inside. We recently launched a moderated gymnastics forum where gymnasts can chat with one another about all things gymnastics. During this pandemic, it's a great way to stay connected with gymnasts from all over the world!
Split Leap Challenge Day 7
GymHQ Leap Complex #1: With your arms out to the side, and chin up, kick forwards 20x alternating legs (10 per side) while moving across the room. Kick backwards 20x alternating legs. Then do 20 alternating split leaps and 20 straight leg skips. You can see those in the videos below. Make sure to keep good form!
Connected Sissones: Do 5 sets of 5 connected sissones. A sissone is similar to a split jump but you are jumping from two feet, splitting in the air, and landing on your front foot. Think about it as going from 2 feet to 1, then step together, 2 feet to 1.
Practice Leaping into your Leap: You want your last step before your leap to be a long, leap-y, punching step. Do 20 leaps, with a few quick steps, and then a long leap-y step into each leap. If you aren't continuing the rest of the challenge with SkillTrakker, you can can take an after video, but we hope you will be joining us as we continue to improve our split leaps!!
Great job completing Day 7!
SkillTrakker is a fun way to stay connected socially during this time while also practicing gymnastics. Last week, gymnasts in our SkillTrakker community got to create their own routines for a Virtual Gymnastics Meet. They performed them on "meet day" in their favorite leotards and were able to watch a video of all the other SkillTrakker participants doing their routines too. We are always doing fun things like this inside SkillTrakker. Don't miss out on the fun! This month we're doing a Gymnastics Scavenger Hunt.
Comment below and let us know if you finished your workout and how it went!
We want to know how you're doing! Comment below and let us know how each day goes.
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