Gymnastics skills
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Tuck Jump: The tuck jump is simply a tuck of the knees under the chest into the air. The tuck jump develops into a front tuck, also known as a front lip.
- Jump while bending your legs.
- When you bend, lift your knees to your chest and bend your toes.
- When landing bend your legs and have your arms out. (Bike landing)
- The more you practice it the better you will become at this jump.
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Pike Jump: This jump is like the tuck jump but instead of bringing your knees to your chest you put them straight out in front of you.
- Stand in a straight position, with your arms by your side and your legs straight.
- Jump up and pull your legs so that they are in front of you. If you cannot do this at 1st keep trying and you will eventually get it. Reach your hands out in front of you and touch your toes. This should make an "L" shape.
- Jump back down to the ground making sure you land on your feet.
- Keep practicing.
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Two Feet To Two Feet Jump: This is a simple jump when you just jump on two feet and land on two feet. Its a straight forward jump.
- When jumping bend you knees before you jump.
- Swing your arms from behind, forwards then upwards and jump.
- Land on the balls of your feet.
- Bend knees when landing.
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Two Feet To One Foot Jump: This jump is basically the same as "two feet to two feet jump". The only difference is that you land on one foot instead of two.
- Bend your knees before you jump.
- Swing your arms behind, forwards then upwards and jump.
- Land on one foot.
- Bend your knees while landing.
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One Foot To Same Foot Jump(hop): This is a common jump as children use this in everyday life. Also in games such as hop scotch.
- Bend your knees before you jump.
- Swing your arms behind, forward then upwards and jump.
- Jump of one foot.
- Land on same foot that you jumped of.
- Bend knees whilst landing.
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Sideways roll: Sideways roll is also known as the barrel roll, log roll and pencil roll.
- Lie on the ground with your body straight.
- Put your arms straight as well aligned with your body.
- Roll to one side and keep looking forward.
- Do not bend your head and keep your body straight all the time.
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Hand Balance/Body Curled:
- Start of with both hands on the ground or balancing beam.
- Then slowly lift your legs and make a "T" with your body.
- Keep your eyes looking on the ground.
- Arch your back slightly.
- Balance on your arm.
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Shoulder Balance: This is a very good exercise to strengthen your shoulders.
- Start of on the balancing beam holding with your two arms.
- Lift your legs and bring each leg to the side of your arm.
- Make your legs form a "V shape"
- You should feel this in your shoulders.
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Head/Hand Balance: This will help improve your balance and core.
- From knee position rock forward to form a large triangle with the head and hands.
- Keeping the legs straight, drag the feet towards the hands by raising the hips.
- Hold tuck position with hips over the center of the triangle.
- This can be made harder by not doing it against the wall.
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Jump,Land,Roll Sequence: This is good to help land safely.
- Jump into the air with a normal jump.
- When landing bend your knees and arch your back forward.
- Roll forward using the forward roll movement or in some cases you may need to use the side-ward roll movement or the backwards roll movement.
- Stand up straight with arms in the air.
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Forward Roll:
- Start in squat position.
- Balance on the balls of your feet.
- Keep your hands out in front of you to aid balance.
- Put your hands on the floor.
- Tuck your head in and start to roll forward.
- Roll slowly onto the back of your shoulder region.
- Push of with your feet so that your body will roll over.
- Push of with your hands and back up onto the balls of your feet.
- Put your arms out in front of you to help regain balance.
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Backward Roll:
- Start in squat position.
- Let your heals drop to the floor.
- Curl your body back.
- Whilst rolling push with your shoulders.
- Bend your elbows and point them towards the ceiling.
- Put your hands on the floor near your head.
- Push of with your hands.
- Straighten with your arms.
- Your feet will come back to the floor.
- Finish in squat position.
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Hand Balance/Body Extended:
- Get into handstand position.
- Lock your elbows. If you do not you will fall.
- Hands should be shoulder width apart.
- Put your stronger foot in front and put your arms straight up above your ears.
- Lift both legs straight up and hold.
- This will take practice.
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Cartwheel:
- Run a couple of steps and kick up with one hand above the other.
- Get your legs as wide as possible to perform a perfect cartwheel.
- Land with the opposite foot in front with hands up in a lunge.
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Jump For Height:
- Set the height measure at a height and jump to see if u can reach it.
- Get into jumping position.
- Bend you knees slightly and jump to the height that is set.
- Make sure you are landing safely and bending your knees whilst landing.
- Keep making the height higher if u can reach the height it is adjusted to.
- When you can just touch the height that is how high you are able to jump.