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Gymnastics: Bench Jumps

What a fantastic tool. I 've found a few drills that are unfamiliar,...
Wes, Rugby Coach

DESCRIPTION

  • Stand on a bench in a 'Y' shape.
  • Swing arms down, back and up as knees are flexed and extended into a straight jump.
  • Flex knees on landing with arms horizontal.

    • COACHING POINTS

  • Ensure good arm rotation to help height and balance.
  • Ensure good landing position with knees flexed and back straight
  • Eyes should be looking forward.

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    OFTEN USED WITH...
    Low Piked Vault | Key 4 Content Trampette Pike

    Low Piked Vault:

  • From a short 4m run take off with one foot to land on bench with two feet.
  • Jump to pike useing good arm swing to promote height.
  • Land flexing knees and hips and bringing arms wide to secure landing.

    • Key 4 Content Trampette Pike
    Short Run to Straight Jump | Key 4 Content Trampette Straight

    Short Run to Straight Jump:

  • Start 4m from the mat
  • Run to step into two foot take off.
  • Jump high keeping body straight.
  • Two foot landing bending kness to absorb impact.

    • Key 4 Content Trampette Straight
    Long Shape from Trampette. | Key 4 Content Trampette Straight

    Long Shape from Trampette.:

  • Fast approach run up from 6m, focus on trampette
  • Long hurdle step. Arms swing up at this phase of the skill.
  • On impact with trampette lower arms to aid balance.
  • Rebound firmly swinging arms upwards to gain height and to create a long body shape.
  • Landing, flex at hips and knee joints to absorb impact.
  • Recover to stand up right.

    • Key 4 Content Trampette Straight
    Straight Bounce | Key 4 Content Trampette Straight

    Straight Bounce:

  • Stand with arms horizontal.
  • Flex knees and drive upwards fully extending ankles.
  • Land flexing knees to absorb impact.

    • Key 4 Content Trampette Straight
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