Tuck Jump Dismount Drills

From low beam, gymnast performs tuck jump dismount landing on a resi mat. Safety of low height and soft landing lets her focus on the tuck mechanics (knees to chest, not feet to bottom). 8 reps.

Look for: Jump UP first · tuck · open BEFORE landing — not during

Gymnast stands on a panel mat stack at beam height and performs a tuck jump dismount to a crash mat. Simulates beam height without balance anxiety. Focus: maximum tuck compression and full extension before landing.

Look for: Jump UP first · tuck · open BEFORE landing — not during

Coach spots at waist with one hand, providing confidence without assistance. Gymnast performs the full skill from beam height. Spot is reduced once gymnast demonstrates consistent tuck shape and landing control.

Look for: Jump UP first · tuck · open BEFORE landing — not during

On floor or trampoline, gymnast performs maximum-height tuck jumps with knees pulled as tight to chest as possible. 3x8. Tuck jump dismounts with insufficient height or tuck depth are dangerous — build the explosive hip flexion needed for full tuck.

On trampoline: jump, tuck, open fully to stretched stand before landing. 3x8. The timing of open-before-landing is the most common safety error in tuck jump dismounts. Train it explicitly on the forgiving trampoline surface before the beam.

Seated on floor, gymnast wraps arms around shins and pulls knees to chest as tightly as possible. Hold 5 seconds. 3x8. Builds the hip flexor compression strength to hold a tight tuck at apex — prevents the 'frog jump' with feet sticking out.

Athlete performs the full Tuck Jump Dismount on their own — spot only as needed. Goal: consistent, confident, competition-ready execution with the cue: "Jump UP first · tuck · open BEFORE landing — not during."

Look for: Jump UP first · tuck · open BEFORE landing — not during