The split leap is usually initiated with preparatory steps, followed by a take off from one leg, which is accompanied by a forward swing of the other leg. Then the take-off leg actively swings backwards. At maximum split, both ankles are at their maximum height. After that, the gymnast lands on one foot and decelerates the movement.

View of the practitioner

The basis of the element is the movement of the body's centre of gravity along a parabolic trajectory. Its shape is determined by the initial velocity and the takeoff angle. The takeoff velocity is affected by the preparatory steps, the swing of one leg and the take-off from the ground of the other leg. For a coordinated landing, it is necessary that the lower limb is extended at the same angle at the centre of gravity moves towards the mat. This ensures that the inertial forces acting during the landing will be directed from the centre of gravity to the ground contact area.

• Insufficient split.
• Too low flight.
• Bent head, torso or legs.

• Physical preparation 1

  Start with static stretching of the muscles of the lower limbs.

• Physical preparation 2

  Perform leg swings forward and backward with or without support to improve hip flexibility.

• Physical preparation 3

  Lift the lower leg in a small range to strengthen the hip flexors and extensors. We can use a support.

• Drill 1

  First we perform the smaller long jumps.

• Drill 2

  We train the final phase of the element through the standing split leap. Pay attention to the stabilization of the landing.

• Drill 3

  We can also practice the maximum extension in the jump with a two-foot takeoff.