Jump to Front Support Drills

Place a panel mat or box under low bar so gymnast can step rather than jump. She places hands on bar, jumps up, and holds front support (bar at hip crease, hollow body, arms locked). Builds the end-position strength before adding jump height. Lower box progressively over weeks.

Look for: Jump UP — push the bar into your hips, arms straight

Coach stands beside and places one hand under gymnast's thighs. Gymnast jumps to front support; coach prevents a crash landing while athlete learns to push down on bar and hollow out. Hold 3–5 seconds each rep x6. Reduce spot assist as strength increases.

Look for: Jump UP — push the bar into your hips, arms straight

On a floor bar or low rail, gymnast stands with bar at hip level and 'leans' into bar, pressing hands down and hollowing body — simulating the top of the jump-to-front-support without the jump. Focus: bar stays at hip crease, head neutral, no piking at the waist. 10 holds x 3 sec.

Look for: Jump UP — push the bar into your hips, arms straight

Seated on floor, hands beside hips on yoga blocks or low parallettes, gymnast pushes down and lifts hips + legs off the floor. Hold 5–10 seconds x5. Builds the tricep depression and hip flexor strength that holds the body in front support.

Hanging from bar (low enough for feet to touch floor for safety), gymnast presses into hollow — posterior pelvic tilt, ribs down, legs squeezed. 3 x 20 seconds. The exact tension pattern needed to maintain front support without sagging at the hips.

With feet on a box and hands on low bar, gymnast performs 10 slow tricep dip reps. 3 sets. Directly trains the elbow extension and shoulder depression required to lock out the arms in front support position.

Athlete performs the full Jump to Front Support on their own — spot only as needed. Goal: consistent, confident, competition-ready execution with the cue: "Jump UP — push the bar into your hips, arms straight."

Look for: Jump UP — push the bar into your hips, arms straight