Gymnastics
Straight Jump
The straight jump is a vertical gymnastics jump with a long, stretched body shape in the air. It trains leg power, body control, and balanced two-foot landings.
- Beginner
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand tall with your feet together on the spring floor.
- Swing your arms behind you with a shallow bend in your hips and knees.
- Push off both feet vertically with an upward arm swing.
- Stretch into a straight airborne shape with your arms overhead, legs together, and toes pointed.
- Land on both feet at your takeoff spot with your hips and knees bending to absorb impact.
- Return to standing once your balance is steady.
Form cues
- Keep your eyes forward.
- Keep your ribs over your hips.
- Let your knees follow your toes.
Common mistakes
- Swinging the arms too lateStart your upward arm swing as you push through the floor.
- Keeping the heels lifted on landingLet your heels settle after the balls of your feet make contact.
- Rushing into another jumpPause between repetitions rather than bouncing straight into the next takeoff.
Safety
An uneven or stiff landing can strain your ankles or knees. Jumping higher than you can control, especially when tired, increases the chance of a fall.
- Use a clear, dry spring-floor area with enough overhead space.
- Warm up with ankle movements, shallow squats, and small hops.
- Start with low jumps before increasing height.
- End the set if you stumble or need extra steps to recover.
Use smaller jumps or get advice from a physiotherapist before practicing if you have ankle, knee, or back pain, or a recent lower-body injury.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Spring Floor
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps
- Rest
- 45 sec
Prioritize consistent flight shape and landing control over maximum height.