Find out how often and why this exercise should be included in your training program on an ongoing basis. Gymnastics allows you to develop all muscle groups, and also develops flexibility. Today we will look at the technique of jumping over a goat. This sports equipment should be well known to you from physical education lessons at school. It is located in every gym and you should not have any problems with mastering the exercise.
We have already noted that gymnastic exercises contribute to the harmonious development of all muscles, and jumping over support is no exception. When performing the movement, all large muscle groups, stabilizing muscles take part in the work, and the flexibility of the joints also increases. If you master the goat jumping technique and apply this movement correctly, then it can become an integral part of your training program. Also note that movement can also be considered a cardio load, since you need a take-off run before jumping.
How to properly jump over a goat?
It should be noted right away that in gymnastics it is necessary to distinguish between several types of jumps. This movement is basic. You can put a sports equipment along or across, which will affect both the technique of jumping over the goat and the distance for the takeoff run. In addition, you can perform a side or straight jump.
The exercise consists of several stages:
- Take-off run - before jumping onto the bridge, you need to gain the speed necessary to complete the movement.
- Jump to the bridge - after the run, you need to jump on the bridge with two feet.
- Push with legs - the bridge will allow you to fly higher, but you need to additionally push off from its springy part.
- Flight - when you pushed off the bridge, the body will fly to the point of contact with the sports equipment.
- Projectile touch - you need to push off the surface of the projectile with your hands to continue flying.
- The continuation of the flight is the final stage of the jump.
- Landing - you need to try to land on both legs, slightly bent at the knee joints and straighten up.
In words, the sequence of actions described above looks very complicated. However, in practice, all these phases gradually pass into one another, and in dynamics everything will be somewhat simpler. Although we note that the technique of jumping over a goat is not the easiest in gymnastics and will take time from you to master.
You must remember that each of the above phases of movement is important and if you make a mistake at any of these phases, the whole exercise will be ruined. Note that the technique of jumping over a goat is almost identical for men and girls.
Warm up
Thanks to the warm-up, you will be able to prepare the articular-ligamentous apparatus for stress. If you ignore this element of the exercise, then you can get serious injury to the joints. To begin with, you just have to walk around the hall, changing the pace of movement. After that, it is worth walking on toes and heels and then making a few runs. You can also use a skipping rope and lunges to the sides and forward for a better warm-up of the muscles and joints of the legs.
Then the rest of the muscle groups should be well warmed up. Perform limb rotations and back and forth bends. Often, the duration of the warm-up is commensurate with the duration of the lesson itself, or even exceeds it. Experienced gymnasts often warm up using a series of jumps, performed over 30 seconds to one minute. First, in a jump, try to reach the chest with your knee joints, and then perform transitions to the support while sitting and lying down.
Goat jumping technique
During the takeoff run, you should pick up speed gradually, as fluctuations in speed can disrupt your jump technique. Professionals often develop speeds of up to 8 meters per second during the exercise. Do not start abruptly, but do all movements as smoothly as possible. The following factors influence the length of the take-off distance: the type of jump, the type of sports equipment and the level of the athlete's readiness. Beginners can be advised to choose about ten meters for the takeoff run.
You should jump onto the bridge at the moment of maximum acceleration. Very often, before jumping, athletes slow down and this is a very serious mistake. When flying to the bridge, you should tilt your body forward slightly with your legs behind the body line.
It is very important to land correctly on the bridge. You should touch the surface of the bridge with your toes and your leg muscles should be tense. To properly push off the springy surface, it is necessary to slightly round the back, straighten the knee joints and tilt the body forward.
During the flight to the projectile, you need to swing your legs and straighten your torso. When you pushed off the projectile, then your body is in flight and it is very important at this stage not to make mistakes, otherwise you will ruin the exercise. You should land on your toes and quickly transfer the center of gravity to your heels. In addition, the moment you touch the ground, your knee joints should be slightly bent to avoid injury.
For the technique of jumping over a goat, check out here:
