Jump over the goat technique

Regardless of whether in school your favorite subject or no exercise, jumping on the lessons had to do everything. Those who at first, this exercise equipment seemed like a terrible beast, certainly remembers the state of elation and relief when they managed to jump over it the first time.

What is a goat gymnastic

This simulator to execute the jumps – the body covered with skin, on a pedestal of steel. “Feet” the goat – metal racks, adjustable in height. The trainer is quite stable when installed on an uneven floor. Most often found in two sizes. Sizes small goat: 500*320*270 mm, large-680*360*270 mm. with feet height of gymnastic goat – 85 to 135 see the Simulator holds up to 100 lbs.

To make a jump you need to land and start from the springy bridge. And better to land on the mats. Accordingly, their presence is also necessary to think in advance.

At what age to start to learn jumps

Previously, the jump of the goat was part of the compulsory school curriculum. Apparently in connection with an existing risk of injury, exercises on the simulator at the present time are not binding. However, many teachers, realizing the degree of responsibility, lessons can be arranged at school with the use of a goat.

According to the old standard school program jump through a goat was offered for implementation in the fourth grade. However, some teachers included lessons on the simulator in the second or third grade, actively helping and protecting children.

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If desired, and the presence of the goat, nothing prevents to start to learn jumping through it and into adulthood. And given that 2015 is the year of the Goat on the Eastern calendar, to do this will be doubly pleased.

Warm up before jumping

Jump over the goat to perform better on a heated body, when the muscles and ligaments prepared. Therefore, before starting, you must perform the following exercises: regular walking around the room, then on toes, on heels, rolling from heel to toe; squats, deep lunges with one leg, bent at the knee forward, and then – in the parties.

In order to warm up the whole body, add head turning from side to side, tilt forward and backward rotation in the wrist, elbow and shoulder joints, the rotation of the pelvis.

Having done this set of exercises, you will feel greater mobility in the body, and the muscles become more elastic.

Preparing to jump

The Technique of jumping the goat is quite simple, but in order to feel confident, ideally it would be good to practice the exercises on mats or soft stools height to the line of the pelvis.

Remember that all jumps should at first to insure – support for arm and torso. The most dangerous possible situation when a person falls backwards. The side also needs to be bed mats for hedging.

Let's start from simple and move to complex so that the jump of the goat was the only one of the stages of cycle exercise.

First, try a few times to jump on the mats with his knees, standing beside them and resting his hands. Next, committed by jumping up and landing with bent knees on the foot.

Second, we repeat these two exercises, but with a small run. The technique of jumping the goat suggests that before the repulsion of the bridge that need to land on two feet. Each time try to land a little further than in previous times. Even more difficult, but also as safely as possible, as we are dealing with soft mats to bring my legs underneath me and sit down. If this exercise fails-try to jump with a divorced feet, but manages to remove his hands, so as not to land on them.

When all the previous steps with mats mastered, try to jump over them and land on feet, run a little stronger. At first, you may be able just to sit on the mats on the other hand, his legs dangling-nothing, is another intermediate option of preparation for the show jumping.

Next, put mats in front of the bridge. Standing up with his hands, jump on him several times, pushing down to adjust. Then start to land on the Mat with your knees and then feet.

The Next step naprawianie train, i.e. run-up and landing with both feet on the bridge. The bridge run is not necessary, it serves as a springboard to make a jump. Start with two or three steps for a running start. But you can with one.

After the above action on the mats committed by jumping through a gymnastic goat. To overcome the fear of jumping, also start with simple exercises. Based on the goat, put his hands on top, not the side, firmly push them well raspredelitel on the bridge. To land knees in the simulator, put the hands a little further. Repeat these leaps several times. If they do well, try to stand for goat feet, well rebounding from the bridge: jumped – stretched at full height – went on the treadmill and jumped off. So you get used to itto all actions that can be performed with the shell.

Now you need to jump on goat legs with a little run, walk on it and jump off. If good practice to sit down on a goat, also rebounding legs of the bridge. Hands need to feel the emphasis, it needs to start from the simulator.

The Technique of jumping the goat suggests that it can be made in two ways: when the legs are bent and pulled to his chest and when they divorced. There is also a third option – jump - coup, the gymnast rests hands on the ball and does a somersault in the air and also lands on his feet. But this option is most complex and not very common. Consider the first two options.

Jumping with legs bent

To the force of inertia helped to perform this jump, you need to run, hard to start, pulling up his legs to his chest, bent to move them through the goat, landing in a half-bent position, straighten up.

At First, to stand on bent legs is important. This allows you to amortize the jump and reduce the load on the knees. But in gymnastics require a clear landing – to stand straight on the straight leg. Around the goat do not forget in any case to lay the mats.

Prior training to perform this type of jump consists of the following exercises: jumping in place, trying to touch the knees to the chest; from push-up position, pushing down, jump in focus sitting.

Jumping from divorced legs

To jump this way – optimally, so it is not possible to catch hold of the goat's feet. Therefore, this method is the most safe.

In the same way as in the first embodiment, the jump, here it is necessary to build up feet and hands almost simultaneously.

Then his legs widely divorced and move back. Important point: you need time to remove his hands to impede the progress of the case forward, not to damage the hand and forearm. Hands move up, and this situation persists until the landing.

It will be Useful, before running to jump separately from the simulator to dissolve and reduce legs upon landing; the same – in the position of the strips; to jump from the plank position to focus on my knees and running her hands becomes a rack with extended legs.

When you perform the first jump needs someone to help – to support the hand above the elbow.

Jump through the goat, what use

Even in the case when preparing to jump has been performed properly technically and the coach managed to convey the necessary mood for the disciples, this kind of exercise usually causes fear in varying degrees. Accordingly, in order to make the leap, you need to overcome yourself, but it is not so easy, especially in children. Determination and courage-qualities that are produced in the course of such exercise.

As for the physical bonuses, jumping contribute to the development of speed and power skills, strengthen muscular corset.

You Should realize that the implementation of vault – it is the gymnastics. Show jumping – one of its subsections.