Expert: Jack Leonard - 10/20/2009

Question
Hi, I was wondering if you could help me with some advice on my split leap, tuck jump half turn on beam.  My split leap is fine, high, full split and so on.  But because I have moved up to the next level I now have to connect a tuck jump half turn onto it.  I am not doing it on the high beam yet because I am still learning the tuck half.  This is my problem, I am having trouble getting my knees up to my chest, instead they are kicking my butt.  When I do it on the floor my knees are right, and when I do just a tuck jump on the beam they are up but when I do the tuck jump half turn they are always down and kicking my butt.  Do you have any advice for this?  Any would be great!

Answer
Hello Ellen,
            I am very glad to help you.  There are basic jump shapes to work as a beginner….not to say you are a beginner.  I teach/coach these on the tumbl trak for easier success.  I teach the straight jump….jumping up high with legs straight and only using the ankles for pushing off. I teach the straddle jump for the body position and quickness.  I teach the tuck jump for technique in the back roll and back flip positions.  I teach/coach the seat kicker for improving good front roll and front flip habits/techniques.  FYI…it is much easier to seat kick than to tuck jump.  The reason is most gymnasts from beginner  through advanced tend not to use their ankle push off effectively.  The key is to use the quickness of the ankles to help get the knees up (for the tuck jump) without moving the body.  The body needs to be “quiet” or still while tucking.  The thigh muscles help the gymnast to go high.  Most gymnasts will try to go high to compensate….and that does not really solve the problem.  Quickness is the key and a quick ankle extension will do it.  Regarding the twist…you must push off both feet at the same time and try to only tuck in the ¼ position of the ½ turn…..then finish the turn as you open and land.  Remember to initiate the turn with the hip and shoulder.  As a final reminder, your feet should be going up with your knees because of the quick ankle push off.  Also, try to land strong with your back upright out of your split leap to help in the connection of the tuck ½.  I wish you the very best and
take care – Jack Leonard