Gymnastics
Split Jump
The split jump is a gymnastics jump from two feet into a forward-and-back split in the air, followed by a two-foot landing. It trains explosive leg power, airborne coordination, and landing control.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet together and arms by your sides.
- Bend your knees into a shallow dip with your arms slightly behind you.
- Jump vertically from both feet with an upward arm swing.
- Separate your straight legs into a forward-and-back split in the air.
- Bring your legs back together before touching down.
- Land on both feet with your hips and knees bending to absorb the impact.
- Return to a balanced, upright stance.
Form cues
- Keep your chest lifted.
- Point your toes in flight.
- Keep your hips facing forward.
Common mistakes
- Opening the split too earlyFinish pushing off the floor before separating your legs, aiming for your widest split near the jump's peak.
- Chasing a full splitUse only the split range you can reach without forcing your legs or arching your lower back.
- Knees collapsing inward on landingKeep your knees tracking in the same direction as your toes as you absorb the landing.
Safety
Forcing the airborne split can strain your hamstrings or the front of your hips. A poorly timed or fatigued landing can stress your knees or cause an ankle sprain.
- Use a clear, level spring floor intended for gymnastics.
- Warm up with easy jumps, controlled leg swings, and shallow squats.
- Practice controlled straight jumps before adding the split shape.
- End the set if your landings become noisy or you need extra steps to regain balance.
If you have current hip, hamstring, knee, or ankle pain, get advice from a physiotherapist before practicing this jump.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Spring Floor
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 1 min 30 sec
Alternate which leg goes forward between sets.