Split Jump Drills

On trampoline: jump, wait until hips reach apex, then split legs. 3x10. The trampoline gives extra air time to feel the correct timing — hips rise first, then legs split. This is the opposite of what beginners naturally do.

Look for: Jump first · split second — if the legs open before the hips rise, it's wrong

Record the split jump from the side. Measure: (1) how high did the hips rise before splitting? (2) how wide is the actual split angle? Video reveals both errors that are invisible to gymnast and often to the coach in real time.

Look for: Jump first · split second — if the legs open before the hips rise, it's wrong

10 consecutive split jumps — coach gives one correction per set, not one per jump. Over-coaching on every rep slows motor learning. One correction per set allows the nervous system to actually integrate the change.

Look for: Jump first · split second — if the legs open before the hips rise, it's wrong

In a split position, gymnast actively works both the front hip flexion and rear hip extension simultaneously. 3x30 seconds per side. The split jump requires both hip flexion and extension at the same moment — train both together.

5 consecutive split jumps maximum effort — height and split width. Rest 60 seconds. 3 sets. Build the fast-twitch bilateral hip power needed for competition-quality split jump repetitions in a routine.

Band above knees, stand on one leg, lift opposite leg to split-jump side position. 3x12 per leg. Builds the hip abductor strength for the lateral leg path used in the split jump opening.

Athlete performs the full Split Jump on their own — spot only as needed. Goal: consistent, confident, competition-ready execution with the cue: "Jump first · split second — if the legs open before the hips rise, it's wrong."

Look for: Jump first · split second — if the legs open before the hips rise, it's wrong