HLTH2203 - Gymnastics

LECTURE 4

SPRING

This DMP includes the activities which involve projecting oneself into the air and requires
the physical ability of power i.e. explosive take off. The spring activities that will be covered
are:

1. One foot to one foot - leaps

2. Feet to feet - jumps
3. Feet to hands - bunny hops, leap frogs and basic vaults

SAFETY

• Ensure correct landing technique before taking any springing activities up onto a
height
• Mats must be placed so there are no joins along the line of landing
• Confident body management is a prerequisite for activities involving height and
flight
• Firm matting is required for activities which involve springing from hands

SPRINGING FROM FEET

KTP’s

• Explosive take off is required

• The balls of the feet strike first with the heels making only momentary contact
• This is followed by rapid extension of ankle and knee joints and a strong swing of the
arms in an upward and forward direction
• Trunk is stable and upright and at no stage should there be any arch in the students
lower back

1) Leap:

Cat/scissor: Face forward, One foot in front of the other, Bend your knees, Split
and change legs

Stride:

• Feet together.
• Step, leap, land.
• Land on take off foot.
Change leg:

• Feet together.
• Leap leg push forward then back.

Side:

• Feet together
• Horizontal split.
• Bring feet back together.

2) Basic Jumps:

Straight:

• Feet together and arms by your side.

• Lift arms up as you jump straight up.
• Slightly bend your knees when you land.

Star:

• Knees slightly bent and feet shoulder width apart.

• Extend arms and legs to the side as you jump.
• Bring arms and legs together as descend.

Tuck:

• Stand with your feet shoulder width apart.

• Jump and bring knees to chest.
• Bend your knees slightly upon landing.

Stag:

• Put your arms in a L position (left arm straight in front and right arm to the right)
• Step forward on your left leg.
• Legs on a 90 degree angle in the air.
• Bend your knees slightly on landing.

Split:

• Arms in an L position.
• Bend your knees slightly.
 • Split legs in the air.
• Bend knees slightly when landed.

Jump half/ full turn:

• Feet together.
• Bend your knees slightly.
• Pull your arms to your chest.
• Spin in the air with legs together.
• Bend your knees slightly when you land.

Sissone:

• Feet together.
• Jump and split legs.
• Land on one leg slightly bent.
• Arms in L position.

3) LAND WITH ROTATION – SIDEWAYS

KTPs

• Hand position
o Palms facing up.

• Arm position

o Side that rotating on arm goes under chest.

o Other arm follows movement over.

• Absorb force through

o Rotate down onto shoulder.

4. LAND WITH ROTATION – BACKWARDS

KTPs

• Hand position
o Hands close to your ears.
• Arm position
o Elbows bent directly in front of you.

• Absorb force through

o Make contact with finger tips then roll onto the palm of your
hands.