Stretch Jump (floor) Drills

Jump from an X of tape and land back on the X. 10 reps. Even on the floor, teaching the stretch jump as a precision skill builds the body awareness that transfers to beam and floor passes. Drift in landing = loss of body control.

Look for: Jump straight up · arms to ears · tight body · land quiet

Gymnast jumps and coach evaluates arm position at apex — are arms fully overhead against ears, or are they forward at 45°? Arms-at-ears is the correct hollow body position. Place stickers on gymnast's wrists as visual target for 'get these to your ears'. 10 reps.

Look for: Jump straight up · arms to ears · tight body · land quiet

3 consecutive stretch jumps — same spot, same height, arms overhead each jump. The third jump reveals real quality. Build to 5 consecutive before considering the skill solid.

Look for: Jump straight up · arms to ears · tight body · land quiet

Max vertical jump — touch a wall target. Measure and record weekly. The stretch jump's primary athletic demand is maximal vertical power. Progress tracking makes this a competitive goal for gymnasts and directly conditions the explosive hip extension needed.

Rapid two-foot hops — small amplitude, maximum speed — like a jump rope without the rope. 3x20 seconds. Builds the calf and Achilles elasticity for the quick board-like takeoff of the stretch jump. This is the most underrated floor conditioning drill.

Lying in hollow body, hold a dowel or light stick overhead pressed hard against ears. 3x20 seconds. Conditions the simultaneous overhead reach and anterior chain tension that creates the correct stretch jump body position in the air.

Athlete performs the full Stretch Jump (Floor) on their own — spot only as needed. Goal: consistent, confident, competition-ready execution with the cue: "Jump straight up · arms to ears · tight body · land quiet."

Look for: Jump straight up · arms to ears · tight body · land quiet