Gymnastics
Springboard Straight Jump
The springboard straight jump uses a short approach and a two-foot rebound to jump onto a landing mat. It develops leg power, body control in the air, and landing coordination.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Take a short, controlled run directly toward the springboard.
- Leap forward off one foot in a low hurdle, bringing your feet together.
- Contact the board’s designated jumping area with both feet at the same time.
- Swing your arms overhead as the board compresses.
- Push through both feet to rebound upward toward the center of the landing mat.
- Hold a straight body shape during flight, with your legs together.
- Land on both feet with your hips and knees bending to absorb the impact.
- Finish in a balanced standing position.
Form cues
- Keep your ribs over your hips
- Look ahead, not at your feet
- Keep knees tracking over toes
Common mistakes
- Reaching for the boardAdjust your starting distance so your final approach steps stay natural rather than stretched out.
- Squatting deeply on contactUse a quick, shallow knee bend so you rebound with the board instead of sinking into it.
- Throwing the shoulders forwardKeep your chest upright at takeoff so the jump rises rather than dives toward the mat.
Safety
A missed board contact or uncontrolled rebound can cause a fall onto the board or beyond the mat. Excessive approach speed and fatigue increase the chance of ankle or knee injury on landing.
- Have a qualified gymnastics instructor select the board, approach length, and landing-mat arrangement before you begin.
- Check that the board cannot slide and the secured landing mats have no gaps.
- Keep the landing area clear; this drill does not use a vault table.
- End the set when approach timing or landing control deteriorates.
Choose floor-based straight jumps first if you cannot consistently control two-foot landings; seek professional advice before using the board if jumping causes pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Vault Springboard
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 2 min
Reset fully between attempts and prioritize consistent technique over jump height.