Gymnastics
Straddle Jump
The straddle jump is a gymnastics jump that opens your straight legs wide in midair before a two-foot landing. It trains explosive leg power, coordination, and landing control.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand tall with your feet together and arms at your sides.
- Lower into a shallow knee bend with your arms behind your body.
- Swing your arms upward.
- Push off both feet to jump straight up.
- Lift your straight legs into a wide straddle slightly in front of you near the jump’s peak.
- Bring your legs back together before touching down.
- Land on both feet with a soft bend through your knees and hips.
- Return to a balanced standing position.
Form cues
- Point your toes in the air.
- Keep your chest lifted.
- Look ahead, not down.
- Keep knees aligned with toes.
Common mistakes
- Opening the legs too earlyFinish pushing off the floor before spreading your legs so you have time to form the straddle.
- Forcing a wider straddleUse only the width you can reach actively without groin discomfort or bent knees.
- Throwing the torso forwardLift your legs toward your torso rather than diving your shoulders toward your feet.
Safety
A rushed or uneven landing can strain your ankles or knees, especially as you fatigue. Forcing the airborne straddle can strain your groin or hamstrings.
- Use a clear, dry spring floor with enough overhead space.
- Warm up with easy jumps and controlled leg swings.
- Practice controlled straight jumps before adding the straddle shape.
- End the set when jump height drops or you cannot land in the same spot.
Choose a lower straight jump or get advice from a physiotherapist first if you have ankle, knee, hip, or groin pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Spring Floor
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 1 min 30 sec
Pause between repetitions to reset rather than linking jumps continuously.