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How to Achieve the Perfect Straddle Leap!

 

How to Achieve the Perfect Straddle Leap!

I think we can all agree that there are 2 important factors when it comes to getting your perfect straddle leaps or jumps. These being strength and flexibility! In this post, I will go over 5 exercises/stretches that will help you to achieve your best straddle leaps.

  1. V UPS- Start by lying in a hollowed position on the floor(head, shoulders and lower legs off of the floor), engage the core and lift upper body and legs in a piked position until you are in position B. Slowly lower back into position A and repeat. You can also perform this exercise by bending your knees in Position B if you do not have the range of motion available for pike.
  2. X UPS- Start by lying flat on the floor with arms and legs wider than shoulder-width apart. Your body should look like an X. Engage the core and reach your Right arm to your left Leg, twisting in the core and lifting the entire upper body off of the floor. Return to the X position and then repeat on the opposite side.
    *For more of a challenge pull your leg closer to your body when you grab each leg:)
  3. STRADDLE UPS- Start by lying in a hollowed position on the floor(head, shoulders and lower legs off of the floor), engage the core and lift upper body and legs until you are in position B, seated straddle. Slowly lower back into position A and repeat.
  4. STRADDLE STRETCH- First, you will stretch out your front split by simply laying on the floor starting with your legs out in a straddle position. Then, pull your hips forward until they are in line with your ankles for a full split. Depending on your flexibility, your hips may not be all the way down to the floor. This is okay! Just go where you can. Hold this for at least a minute. Once you have done this, try using mats or another raised surface to stretch into an oversplit. You can either keep your bottom on the floor or lift yourself into full split if you have the range of motion available.
  5. SAUTÉ INTO STRADDLE JUMPS- This exercise is great for building up the strength and power needed to get height in your leaps. Start by standing in 1st position and jump into the air squeezing legs tight and fulling extending the legs while bringing your arms through preparation. Once you have landed the saute jump, immediately jump again into a straddle jump. Repeat this as many times as possible without pausing. Saute, straddle, saute, straddle, etc etc… Make sure that your legs are fully extended and feet pointed in your straddle jumps. If you need to lower your jumps to maintain proper technique then do so! Remember, it is better to have a lower jump with proper technique than a higher jump with poor technique.

 

Keep working on these techniques and you will be amazed at the improvements in your straddle leaps!

 

 

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