Jumps in gymnastics are that element which demands complex training of the athlete in many components. Legs (by running start and pushing away from the bridge), hands train (pushing away from a shell), coordination of the movement and ability of possession of a body directly for a jump develops. That jumps through a horse (or a goat) way represent legs separately in length, in width what technology of their performance, will go the speech in this article.
What is represented by a gymnastic goat
This gymnastic shell is intended for execution of different types of jumps. Consists of the case with various covering (it can be leather, leatherette, synthetics); it is established on 4 metal support which height can be changed.
Usually there are such versions: small (50/32/27 cm) and big (68/36/27 cm) goat. On height the shell is regulated within 85-135 cm. The maximum weight with which it is possible to work at a goat — 100 kg.
Important! Before performance of a vault the most serious preparation in the form of warm-up of joints, ligaments and a warming up of muscles is necessary (otherwise getting injured probability is high). Warm-up often lasts not less direct training, and happens, as longer.
Types of jumps
In gymnastics there are two types of jumps: simple (or straight) and basic. Several words about their distinctive features.
Straight
In what the obstacle (in this case a goat) is overcome without support on a shell by hands belong to straight jumps. At the same time the bridge can be used, and there can be jumps and without it. That is the athlete does running start and overcomes an obstacle thus: jumps through it, without touching by hands.
Basic
In this case the athlete jumps through a shell, using it as a support for hands. But there are options of this type of a jump when as a support not the obstacle which should be overcome, and the support which is before it is used.
Vault phases
The vault consists of several phases. Though the jump is a harmonious combination of all these phases, but train each of them often separately. The jump in itself — very difficult element, and is more expedient to fulfill it, having broken into phases and improving everyone separately as a result to receive technically correctly executed whole.
Whether you know? Professional gymnasts gather during running start speed to 8 m/s.
Running start
Running start is one of key elements of a jump. How well the athlete will disperse whether and in the correct phase there will be at the right time his take-off foot, depends, how successfully he will be able to make a start. Running start is made so that to reach the maximum speed in a point from which you will make a swoop on the bridge. Length of running start can change, being about 9-11 m.
Swoop on the bridge
This element needs to be carried out at achievement of the largest speed. At the time of a swoop it is necessary to control highlights: an easy inclination of the case towards a shell, legs — behind the line of the case, arrangement of hands — lower. The distance between the bridge and a goat varies, proceeding from the speed of running start of the gymnast, but averages about 1 m. The swoop on the bridge from too small distance will not give the necessary strength of the subsequent pushing away. If to carry out it from excessively long distance, then performance of this element can lead to balance loss, an uncertain rack before pushing away that together with strong reaction of the bridge can lead to falling.
Learn how it is correct to jump in length from the place.
Push legs
In this phase it is necessary to be grouped and make a start from the bridge. At the time of pushing away the athlete has to be most collected, control a situation and stand on the own two feet. The slightest deviation of balance of a body can lead to falling, or the wrong jump. At the time of pushing away by legs the case has to have an easy inclination forward, and the back to be rounded.
Flight after a push legs
It is possible to tell that it is the first phase directly of a jump. It lasts from the pushing away moment from a support until contact of a shell with hands. Here it is important to group a body so that surely to lean hands on a goat and them to make a start for continuation of performance of an element. At the time of flight the athlete has to make a move legs back and extension of a trunk.
We recommend to learn about different types of push-ups from a floor.
Push hands
It is the pushing away moment from a shell hands. The athlete has to make a start from a goat hands so that force of his push gave the necessary impulse for good landing: push force hands has to be such that when landing there was no perekrut or nedokrut. Pushing away consists of three stages:
- Fixation of hands on a shell.
- Clearing of rigid contact with a shell by a bend of elbows and the depreciation movement by shoulder joints.
- Directly pushing away at the time of which shoulder joints actively work (doing the movement from a shell, elbows are unbent, and complete the complex work of hands of a wrist).
Important! Work of hands has to be coordinated with the sharp movement of the case. In that case the movement of legs stops, and it promotes flight altitude.
Flight after a push hands
Final stage of a jump when flight precedes landing. It is known that bad landing can spoil even an ideal jump. At this stage the athlete has to be grouped so that to prepare legs for contact with a mat, and all body was in the necessary situation not to lose balance.
Landing
Landing — accurate, synchronous is ideal, the contact of a mat with two socks of slightly bent legs then instantly the gymnast transfers body weight to all foot and straightens legs. Before contact of a mat the body has to be straightened, and legs are strained, and at the time of contact with it — to have an easy inclination forward. Hands — before himself at right angle then the gymnast is straightened.
Exercises for mastering the equipment
Before you learn to carry out a jump without mistakes, it is necessary to bring to perfection each of phases separately. For a training and improvement of the technology of performance of any given elements, each trainer has the technique.
Whether you know? By rules of International Federation of Gymnastics, at the competitions held under its aegis, the path for running start has to be about 25 m, 1 meter long in width, and height of the bridge of 0.2 m.
But there is a number of universal exercises which will help to improve execution of any given element:
Running start
- Legs on width of shoulders, an easy inclination forward. You do the same movements, as at usual run.
- Well running on the spot helps to fulfill technology of running start, trying to get a breast knee.
- Sprint between two lines, between which distance of 50-60 cm.
- Sprinting on 20 m, gradually increasing speed.
Swoop on the bridge and pushing away
- Standing on one leg, make 3-4 long jumps, and after the last, the longest, land on both legs. To repeat the same, only for landing find the height 40-50 cm high.
- Starting position: an emphasis both hands on a goat. Jump as it is possible above, making a start two legs.
- It is necessary to develop a take-off foot therefore it is necessary to jump on it more.
- Train directly a push from the bridge after short (3-4) steps of running start.
- Try to jump on the bridge from small (25-30 cm) eminences and to make a start instantly socks (for landing it is possible to use a mat, and it is possible also a horse, using it as a barrier).
We advise you to esteem how to make warm-up before run and also as correctly and quickly to run.
Flight training
- The following exercise helps to develop the correct jump: jump through a level for the high jumps on several mats put at each other, landing on hands. Height of the put mats gradually increases, and it is possible to feel how length changes and consequently, and flight duration.
- Jump through a horse, gradually increasing a distance between the bridge and a shell.
- Lay down on a stomach on a mat before a support which it is possible to undertake hands. Hands have to be at the height of 50-60 cm. Try to raise legs heels up, curving thus a body. This exercise promotes the correct deflection of a waist.
Video: a flight training through a gymnastic goat
Pushing away from a shell
- Accept a position an emphasis lying. Try, having made a start hands, to make a jump forward. Move so on the hall.
- Become at a wall that outstretched arms touched it by palms. Now bend down to a wall so that also the face touched it now. Sharp pushing away return to a starting position.
- Depart from a goat on 4-5 steps. From such running start it is necessary to jump on a shell in an emphasis on hands, and, having instantly made a start, try to land as it is possible further from a shell.
Flight after pushing away by hands
- Work only the correct deflection, having picked up the convenient height of a shell. The main thing — a deflection, in this exercise no other elements are important. Execute a jump, bend a waist and a back, land on mats.
- Jump from the place, holding the correct deflection and having parted legs.
Read also, than squats are useful to men and women.
Landing
- You hold a rack which should be held when landing, as long as possible.
- Repeat such exercise: you do a rack of ideal landing. Then it is necessary to land in it after a jump from the small eminence, gradually increasing this height. It is possible to begin with 30-40 cm.
Warm-up before jumps
As well as in others gymnastic (and not only) disciplines, warm-up is necessary for a warming up of muscles, ligaments and preparation of joints for the subsequent loadings.
For a start just it is necessary to concentrate, prepare breath, to resemble. Change walking speed, periodically passing to run; you monitor the correct breath. Knead different parts of a foot: socks, outer side, calcaneal area. Well jumps and squats will be suitable for warm-up.
Important! It is better to begin running start with a short step, at the same time the step has to be the fastest. Small length of a step is necessary for selection of legs: the take-off foot has to appear in front of the bridge in the necessary point.
Pull muscles. Begin with case inclinations: in the parties, frontal — this exercise you will knead the lumbar department. Pull the broadest muscles of a back. For this purpose put legs more widely than shoulders. Place a hand from that party which you are going to pull for the head, another on a belt. Stretch against the stop towards the hand which is on a belt. Pull against the stop then slightly relax — and again to a maximum. Repeat so 8-10 times, then train other party. Warm up a neck and a backbone. Hands are close in the elbow lock before themselves at the level of a breast: the palm of one holds an elbow another, legs are wider than shoulders. Do turns of a body here and there, using the elbow lock as a flywheel. At first smoothly and without breakthroughs, gradually increasing the pace and sharpness. Later it is possible to pass directly to hopping warm-up. Jump on the place, seeking to pull knees to a chin. It is necessary to jump with high intensity within 1 minute. Duration of warm-up has to be such that you felt inflow of blood to muscles and slight short wind, but it is not less than 20 minutes in any way.
Technology of performance of a vault of a leg separately through a goat
Technology of performance of vaults legs separately in length and width is similar in the majority of components: running start, pushing away, landing. However they differ in the main thing — pushing away from a support and a way of its overcoming (in position of legs). Several words about it are more detailed.
Whether you know? Vaults at the Olympic Games were for the first time entered into the program of games at the Olympic Games of 1952 in Helsinki. The native of Donetsk region Victor Chukarin became the first Olympic champion. In this discipline the champion of the Olympic Games in general representatives of the USSR became most often.
In length
The shell is established on height of 120-135 cm, the distance between a shell and the bridge is chosen randomly. The jump is carried out in such sequence:
- You take running start so that at the maximum speed socks of both legs to get on the bridge. Legs at the time of contact are dressed up.
- Sharply make a start from the bridge, giving additional effort to a push socks of legs, having at the same time exposed hands for contact with a support forward.
- At contact of hands with a support slightly bend elbow joints and instantly straighten them, making a start thus from a shell. At the same time part direct legs in the parties, growing old to lift them so that they did not touch a shell.
- After pushing away from a goat of a hand part in the parties and up. A waist in a deflection.
- Land on socks of slightly bent legs, at the same time straightening a back and having extended hands at right angle forward.
- Get up exactly on full foot, lower hands.
In width
- Running start and pushing away from the bridge differ in nothing from a jump legs separately.
- Make a start from the bridge forward and up, giving additional effort to a push socks of legs, having at the same time exposed hands for contact with a support forward.
- After strong pushing away by hands instantly straighten the legs put together, directing them down.
- Hands are divorced in the parties and up, a waist in a deflection.
- Land on socks of slightly bent legs, at the same time straightening a back and having extended hands at right angle forward.
- Get up exactly on full foot, lower hands.
Vaults are one of basic elements of artistic gymnastics. Besides development of several groups of muscles (legs, hands, muscles bark and backs), jumps develop two more major qualities: courage and determination.
Oznakomtes with a set of exercises on development of coordination of movements.
Even in the presence of the good mentor it is rather difficult to overcome itself: to jump first through a goat quite terribly. But that this shell is also good: strengthening physically, it cultivates the true combativity.