Support jumps. Technique for performing a base jump through a goat

Gymnastic jumps, affecting the human body, develop dexterity, muscle strength, speed and coordination of movements. They are available to almost everyone, regardless of age, gender and level of preparation.

The ability to easily jump - an indicator of good training involved. They are also used in gymnastic performances of different levels, which gives the competition entertainment and emotionality.

They are divided into two groups: simple (non-support) and support jumps.

The first ones are those that are performed without the support of hands on the projectile. This is a jump in height or length (from a place or from a run), in depth (from a gymnastic projector or from a paddock), from a springboard, as well as jumping rope.

Support jumps are a form of exercise consisting in overcoming (using a run) a specially designed obstacle in a certain way, using an intermediate support. In this case, they are gymnastic shells. As an example, you can give a reference jump through a goat or a horse. The projectile can be delivered in length or in width.

The support jump can be direct and lateral.

His technique has the following phases:

1. Takeoff.
2. A pounce on the gymnastic bridge.
3. Foot push.
4. Phase of flight.
5. Push your hands on the projectile.
6. Flying after a manual push.
7. Landing.

The completion of each phase by the gymnast serves as a preparatory stage for the next. An error in performing any of the stages will spoil the entire reference jump through the goat. At the same time, the execution of jumps by men and women has no special differences in technique.

Run-time

The take-off should be made with uniform acceleration, since fluctuations in its speed adversely affect the quality of the jump. Its speed at good gymnasts reaches eight and more meters per second.

It must be started from one initial position, keeping a constant length. Speed at movement increase gradually - sharp start prevents smoothness of movements.

The length of the distance for the takeoff depends on the type of projectile, the variety of the jump, the degree of training of the gymnast and much more.

For beginners, this distance, as a rule, is about 10 meters. The technique of the steps is the same as when running for short distances.

Assault on the bridge

It takes place at the moment of reaching the highest speed. Reducing it before jumping on the bridge worsens the result of the jump and speaks about the wrong technique.

During the attack, the body is tilted slightly forward, the bent jogging leg is approaching the flight. Both of them are in front of the trunk. After that, the straight connected legs are carried forward. When you touch the bridge with your feet, your hands are at the bottom.

The higher the speed at takeoff, the greater the distance between the projectile and the bridge. Usually it is half a meter or meter.

Push with the feet

Jumps on the bridge gymnast on the socks (not on the whole foot) almost straight strained legs. They are placed on the bridge parallel to the width of the foot. Experienced gymnasts, descending, straighten their knees and bend the soles. Beginners are just waiting for a landing.

The arm flap ends at the moment of the foot propulsion. At the same time, the legs are fully straightened at the knees. The body is slightly tilted forward, the back is rounded.

Next flight and manual push

In this phase, the gymnast makes a preliminary swing back with legs, unbending with the trunk. It helps to create conditions for rapid flexion of the body in the pelvic joints with a jerk.

Pushing away from the projectile is the most difficult moment, which contains support jumps. This is a whole complex of interrelated movements. Despite the short duration, the gymnast's actions are strictly consistent.

In the thrust, three phases are distinguished:

• Putting forward hands on the support;
• Reception of a blow with bending of hands in elbows and "failure" in the shoulders, with the tension of the extensor muscles growing;
• The phase of active repulsion, in which the shoulder belt moves quickly upwards, the arms are straightened at the elbows and bent at the wrists.

With any jump, the support of the projectile occurs in front of the trunk. The push of the hands must be combined with a jerk by the trunk leading to the lifting of the pelvis and the braking of the legs. This increases the efficiency of repulsion by increasing the pressure on the support.

The push with hands ends when the vertical shoulders cross the line of their setting. This gives the maximum height of the subsequent take-off.

Flight after the thrust phase and landing

The position of the athlete's body in flight depends on the type of jump. The quality of performing this phase of the exercise affects the overall assessment. Having fixed the position required for a particular type of jump, before the landing the gymnast straightens.

The landing takes place on the toes of straightened tense legs, while it is required to immediately fall completely on the foot and increase pressure on the right side of it, so as not to lose balance, for which the body of the athlete is forced to make a wave-like movement. To mitigate the impact on the support, it is necessary, when landing, to flex elbows flexibly. A hard landing, as a rule, leads to a loss of balance and often to injuries.

There are various types of applied support jumps.

The goat is wide

The technique of performing a support jump in this case is to jump on the projectile on the knees at the stop, then jump off in the leg position apart. It is required, having made a swoop on the knees, with the hands laid back back down on the heels, the trunk forward. A strong wave of his hands to push off the projectile, spread his legs and bent the body, perform the jump.

Stages of training:

1. Sitting on his heels on the floor, kneel, waving his hands.
2. Do the same and come to the squat, pushing his knees.
3. From the position of "the emphasis on the knees standing" go to the position "the foot of the foot standing apart".
4. Go to the position of the "leg stand apart" with your hands up.

If the student begins to fall, the coach needs to hedge it under the chest or back.

A horse or a goat in breadth

The jump to the shell is done in the squat, and the jump is in the position bent. Technique of execution: push with your feet, lean on the shell with your hands. Zaprygnut on him and stop at the stop sitting down. Quickly straightened, push away, while bending, arms spread outward and upward. In the same situation, land.

Stages of training:

1. Jumping up on the floor from the stop sitting down with a soft landing.
2. Work out a jump, achieving a steady landing, with a gym bench, a pendant or a low log.
3. Make a swoop on the projectile, stopping in the position at the point of sitting down, then make the skip bent.

The insurance also consists in supporting under the back or chest.

Jump through a horse with handles sideways

The technique of supporting a jump through such a horse has its own characteristics. Relying on the knobs of the horse and pushing off with his feet, you should sharply give the bent body in the direction of the side of the jump. Moving the pelvis forward, over the projectile to straighten, pushing with one hand and transferring the weight to the other. While above the horse sideways, bend over, then push off with the supporting arm. The landing occurs with the back to the projectile.

Stages of training:

1. From the position of the "resting prone" with the foot propulsion, proceed to the position "lying on the side" on one of the hands (alternately right and left).
2. Hit the horse sideways at point-blank range from the bridge.
3. Grasp the handles, kick off the springboard and perform a side jump on the horse.
4. Do the same with the take-off, holding the handle.

The coach must insure the pupil by holding on to the forearm and under the pelvis (standing at the landing place).

Jump across the horse in a length angle

The technique for performing a support jump is the following. Push with your left foot from the bridge that is on the side, and immediately lean on the horse with your right hand. At the same time, the fly leg moves upward, the jogging leg follows it. The support goes consistently to the right, both, left hands. It must be maintained until the very landing.

The body of the gymnast is bent when performed. The bridge is parallel to the horse. The landing happens sideways to the sports projectile.

Stages of training:

1. In a sitting position on a horse, lean your hands behind your body and make your legs swing, then jump off the projectile and stand to it with your left side.
2. Sitting on a horse with his legs apart and leaning behind him about the horse with his hands, swing his legs off the corner on both sides alternately.
3. Jump off the low bars from the angle of the saddle on the thigh with the help of a coach, then yourself.
4. Produce a swoop an angle to the horse from a distance of a couple of steps to the position of the sed.
5. To learn the jump angle with support, then yourself.

The insurance also consists of support for the shoulder and under the back.

Jump angle-wide through a horse with handles

The technique of the reference jump here is slightly different. Having made a direct takeoff, push off from the bridge, holding the handles, make a turn 90 ° in any direction. When you turn the legs are perpendicular to the body. The weight of the body is transferred to one of the arms.

Stages of training:

1. Lying at rest, do swings your legs to the side with turns in the seat.
2. Work on the low beams of the angular slope by swinging forward.
3. From the bridge, grabbing the handles, make jumps in place with the subsequent jumping angle.

Insurance is needed in the form of support for the gymnast's hand on the elbow and under the back.

Jump through a horse with handles wide, bent

Lean your hands on the horse's knob, kick and swing your legs back. Then turn to face the projectile. Bend in the thoracic part and lower back. While above the projectile, push off with your hand and land.

Stages of training:

1. Make a jump, bent, from the low bars in a swing back to both sides alternately.
2. The same in the emphasis of the face outward at the ends of the beams with a turn sideways to the projectile.
3. Leap with a deflection through a horse with handles in width with handles from a springboard.
4. Jump through it with two bridges, which stand one on the other.

The insurance consists in the support of the pupil at the fulcrum with both hands.

Supporting a foot jump apart across the goat

Carrying it out, the athlete puts his hands on the projectile far ahead of the trunk, the angle of the stance must be blunt. If it is less than 90 °, additional efforts will be required to raise the shoulders. Repulsion will come out low.

The technique of supporting a jump through a goat requires, at the beginning, the pushing of the legs as wide as possible. The impetus is urgently needed, after which the gymnast unbends and raises her hands up, while pulling back. This helps him to straighten out.

In the position of the leg apart the gymnast bends and joins the legs, which slightly overtake the trunk. This allows you to maintain stability at the moment of landing.

Stages of training:

1. Make jumps in place, pushing with both feet, spreading and reducing them in the air.
2. Jump with your feet apart from a height of half a meter.
3. To pass from an emphasis lying a strong push in an emphasis standing.
4. Standing near the gymnastic wall, make jumps in one place, spreading and reducing legs.

Insurance - in support under the chest or back, the other hand - for the wrist or forearm.

Jump wide across the goat, bent legs

The technique of the support jump through the goat in this case is similar to the previous one. The legs keep straight. From the moment you touch the arms of the projectile there is a bending of the legs in the knees. After the push, the athlete unbends, raises his arms and lowers his legs.

Stages of training:

1. Jump in place, holding hands with the gymnastic wall. Hands should be straight.
2. Crossing from the stop lying down in the emphasis squatting, pushing his legs.
3. From the same position, stand up, raise your hands, land and straighten up in the main rack.
4. Perform jumping with bent legs from different shells.
5. Running, jumping up at the goat and leaping off him, bending his legs. Exercise can be complicated by pushing the bridge away from the projectile or increasing the height of the latter.

Insurance is similar to that described for previous exercises.

If the base jumps are performed by a gymnast with errors, it will be better to start with the lead exercises.