1. Drills
  2. /Floor Exercise
  3. /Leap Power & Height Drills

Leap Power & Height Drills (Floor Exercise)

Leap Power & Height Drills is an advanced-level floor exercise drill that works on insufficient amplitude, insufficient split and low leap height. Build explosive leap power for greater amplitude and split angle in leaps and jumps.

Quick facts

Event
Floor Exercise
Difficulty
advanced
Equipment
floor, theraband, measuring tape optional
Time per round
about 6 minutes
Muscles
Hip Flexors, Hamstrings, Quadriceps, Calves, Glutes, Core

How to do Leap Power & Height Drills

  1. Bounding Leaps

    Leap across the floor in long, powerful bounds, pushing off hard from each foot. 10 per leg.

    Cues: Push through the toes · Drive the front knee · Swing the arms up

  2. Power Skips for Height

    Perform power skips, driving the knee and arms upward to get as high as possible. 20 reps.

    Cues: Knee up · Arms up · Tall chest

  3. Band-Assisted Split Leaps

    With a theraband for light resistance or feedback, perform split leaps focusing on reaching both legs to full split at the top. 10 per leg.

    Cues: Front leg kicks up · Back leg lifts · Split at the peak

  4. Measure and Review

    Film a few leaps side-on and check height and split angle. Note the best leap as a target for next session.

    Cues: Film from the side · Check the split angle · Beat your best

Fixes these deductions

Builds these skills

Video

Watch a demonstration “5 Drills to Improve Your Split Leap - GymnasticsHQ” by GymnasticsHQ, on YouTube (opens in a new tab)

Common questions

What does Leap Power & Height Drills help with?
Leap Power & Height Drills targets insufficient amplitude, insufficient split and low leap height. Build explosive leap power for greater amplitude and split angle in leaps and jumps.
Can you do Leap Power & Height Drills at home?
Yes. The equipment it lists (floor, theraband and measuring tape optional) is easy to set up at home.
What level is Leap Power & Height Drills for?
Stickd rates Leap Power & Height Drills as an advanced drill. It is part of the progression for Split Leap (typically Level 2-3) and Switch Leap (typically Level 5-6).

Related drills