​Impressed with a gymnast’s twisting, tumbling tricks? Sometimes, even the most excellent routine can be ruined by a single imperfect landing. 

Landing is the last thing judges observe for. One wrong move, there is a big point deduction. But this goes beyond just earning points. The way how a gymnast land is probably the most breathtaking part in gymnastics. It is the end fraction of the sport where the injury is so common. In fact, it can make you won or drastically lost the competition.

​Here you’ll learn some proper techniques to make perfect landings. Read on and stay safe!

​Safe Landing Technique

To help reduce injuries due to the forces of landing, every gymnast should perform it in a proper way. Below are some of the techniques you can do.

Make Knees Slightly Bent

Landing creates a big force impact. Don’t ever make straight legs during the land or you’ll break your bones. It is also good not to make any squat position. Slightly bent knees help to absorb the impact of landing and prevent injuries. 

​Keep Spine Straight

To keep the neck stable, make a straight spine. It is important to remember that there should be no arch in the lower back when you land. The waist shouldn’t also be bending forward.

Tips to Stick the Landing

While flips and twists tend to please the crowd greatly, the landing plays no exception. Learn to stick the feet and prevent moving.

• ​Practice regularly.
  

Nothing is more important than practice landing every day. You may try jumping off from one step high platform and then move it higher.
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• Try different moves.

Try jumping off with a simple jump. You’ll learn to make it with tuck jump, half and full turn, and many other tricks. It is more fun when you try it with friends.

• Do strengthening and mobility exercises.

Help your landings with ankle circles, lunges, side planks and other exercises that will help you balance your body with the force.

​A Few Things to Remember

Landing isn’t something to overlook. It is not just about the points, it is about safety. You can rise to the top when you perform it with care.

It is good to develop your landings with a coach. It is better to have someone watch over your improvement. Gym Starz is always here to help!

​Learning how to do a split is a key to gymnastics. You need it in most of the routines.

The ability to do splits is really easy for individuals who are very flexible. In fact, almost anyone can make feet come apart! What other people don’t know about this exercise is that it requires more than just strength and flexibility.
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Here you will learn what is that one thing you need to work hard and discover how it can help in the skill you like mastering.

​How to Learn Splits
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STRETCHING
Work it hard.

A series of different stretches is a great way to learn splits. You may start from a simple range to advance. No matter how tight your body can be, you’ll still be able to do a split if you work hard at stretching.
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There are easier stretches for beginners. There are also full split ones for people with a bit more experience. Train your neurological system so you can relax your muscles. If you can do that, you are close to doing a split.

​TIPS: In your stretching exercises, make sure to do each stretch on both right and left leg. This will help you learn a good split and be a great gymnast.

Mastering Splits
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TYPES OF STRETCHES
Flexibility training to draw on.
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•    Butterfly Stretch - for your lower back, inner thighs, groin area, and hips.
•    Pancake Stretch - for your lower back and hips.

​Beginner Center Splits

•    Both Knee Bent
•    One Knee Bent
 
Advanced Splits
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•    Full Center Split (both legs straight)
•    Seated Split (full split on the ground in a seated position)

​Some Words of Concern

Split flexibility training and stretching should be approached correctly. There are very real and serious consequences for those who are not mature enough and aren’t performing it safely. Learn the right moves to do over splits and you’ll master it gradually.

If you care about safety, why not bring your kids to a gymnastics class you can afford? Gym Starz is equipped with all the safety training and equipment you need for your child. Let your loved one learn top-notch performances worry-free!

​Balance is a foundation skill that makes up gymnastics. Without it, it is impossible for a gymnast to do tumbling, swinging, and landing. No one can even create a twist or simply stand and jump without having a sense of balance around.
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Sometimes, it is easy to learn balance but to stay on it is something you need to strive hard. Is it possible to remain in control of your body? Let’s see.

​Different Balances to Draw on

Standing

Being able to stand in mostly upright position for a number of ways is what best defines standing balances.

Drills: Create a straight line typically from the head to your supporting foot. You can also do this by creating a curve or straight line through your unsupported or lifted foot.
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Examples:
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•    Arabesque
•    Scales and levers
•    Coupe
•    Front attitude
•    Battement

​Knee   

Knee balance is the ability to balance whether on one knee or both.

Drills: Kneel with both knees together while supporting the weight. Lift the chest, held the hands down by sides and create a straight line from your knees to your head.
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Examples:
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•    Knee lunge
•    Knee scale
•    Knee stand
•    Half split

​Split

The split is one of the non-standing balances in which the weight is supported on the floor.

Drills: Begin with kneeling lunge and place the hands on the side of the hips. Position the hips firmly flat on the floor and slowly slide the leg forward. Support your weight with your hands.
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Examples:
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•    Stride
•    Straddle

​Along with beam, bars, and floor, there is one other gymnastics event that creates a spotlight in the Olympic – the vault.

Have you ever been to a meet? You can see the vault in there as part of the artistic gymnastics. It’s a super-fast event that requires speed and strength to perform on. The giant thing a gymnast use to perform a skill is called the  vault apparatus . 

The Vault Apparatus

The vault apparatus typically measures 4 feet high and 3 feet wide. It is big enough so men and women can conveniently perform on.

The big object has an adjustable height and is considered a giant thing that has been changed to a table shape known as the “vault table”.

How to Perform a Vault

1.    Run down the runway
2.    Jump onto a springboard
3.    Put the hands on the vault
​4.    Land on the other side of the vault table 

​Steps for an Amazing Vault Showdown

Step 1: Create a good body position. A good vault starts with a good body position. The arms and legs should be straight and are not separated. Show a nice and tight body with all the toes pointed during the entire vault to achieve a great score.

Step 2: Chalk up sweaty spots. In gymnastics, chalk is your best friend. It is something you can share your life with so never let your hands, feet and other parts of the body sweat a lot or you will go slipping and sliding all day long.

​Step 3: Snap on the board and hit the table with a lot of power. Have your eyes on the board and snap that thing in a good position to get a maximum power. Then hit the table with all the energy you can to make a great twist.
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Step 3: Exit off the vault table nicely. Factors like height, vault dynamics, and distance traveled are essential for a perfect vault performance. Being a dynamic vault does not just fall off the table. 

​Step 5: Prepare and control the landing. Landing needs a really hard deceleration into the mat and you have to prepare your body for that. Do your best to control all motion as possible once you’re almost done twisting to maintain balance.

In performing a good vault, your energy is your power. Run fast down the runway, snap the board and hit the vault table with a big block. That’s how you become the strongest gymnast that always moves up!