Drills › Leap
Floor · Level 1
Leap Drills
Free
7 teaching drills for Leap — the progression to take an athlete from first attempt to clean and consistent.
Learning it — First exposures — slow, spotted, full support.
Walk-to-Leap (Eliminate Approach Errors)
Gymnast walks 3 steps then leaps from the last step. No run. This removes the approach speed variable and lets both gymnast and coach focus on the takeoff, air position, and landing mechanics. Walk-to-leap quality predicts run-to-leap quality.
Look for: Push off one foot · split in the air · land on the other — don't stutter-step the takeoff
Takeoff Leg Isolation (Push-Off Drill)
Mark a floor spot. Gymnast stands on takeoff leg, single-leg jump for maximum height and forward distance. 10 reps per leg. Builds the explosive push-off that creates leap height. A leap that barely leaves the ground is a push-off problem, not a split problem.
Look for: Push off one foot · split in the air · land on the other — don't stutter-step the takeoff
Leap to Single-Leg Landing Stick
Any run, any leap — must stick the single-leg landing for 2 seconds without hopping. 10 reps per direction. The landing is as important as the air position. A stuck landing = controlled skill.
Look for: Push off one foot · split in the air · land on the other — don't stutter-step the takeoff
Building it — Reps and consistency once the shape is owned.
Split Flexibility (Active Kick to Height)
Standing, kick front leg as high as possible with straight knee, hold 2 seconds. 3x10 per leg. The leap air position requires active hip flexion in the front leg — passive split flexibility (lying on the floor) is less relevant than this active range.
Single-Leg Bounds (Takeoff Leg Power)
Bound from one foot to the other — max distance each bound. 3x6 each leg. Builds the single-leg explosive push-off that determines leap height. The front-to-back leg power ratio should be close to equal — test both.
Landing Leg Eccentric Squats
Single-leg squat (landing leg), lower to a 3-count, return to standing. 3x8 per leg. The leap landing absorbs significant single-leg impact — the landing leg's eccentric control prevents the step, wobble, or fall that creates deductions.
Polishing it — Competition-ready cleanup and connections.
Perform the Leap independently
Athlete performs the full Leap on their own — spot only as needed. Goal: consistent, confident, competition-ready execution with the cue: "Push off one foot · split in the air · land on the other — don't stutter-step the takeoff."
Look for: Push off one foot · split in the air · land on the other — don't stutter-step the takeoff
Don't just read it — coach it.
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