RUNNING

ONE-LEG RUN
Intermediate B Perform a hopping motion on one
leg, using the arms and the free leg to generate
additional speed and power. Repeat on the other leg.

COACHING TIP One way to help athletes with the one-leg run is to
time them. They can work toward their personal-best speed on each leg.
As the athletes push to go faster, they will naturally use their free leg and
arms to generate additional speed and power.

Hurdling
Hurdling is the act of transitioning from the run into a jump on the vaulting board
in preparation for performing the skill. These basic and intermediate drills help
gymnasts become more proficient at this transition and practice proper technique.

HURDLING
JUMP ON TARGET
Basic Take one step,
lift one leg forward and
upward, push off the
other leg, and bring
b ot h leg s toget her
in the air. Land with
feet together in the
hoop (on target). Body
should be upright, with
knees flexed slightly
and in front of shoul-
ders. Arms remain in
front middle position
or can be stretched
a b
upward.

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ARM CIRCLE
Basic Standing in place, practice
the underarm swing used with
the hurdle. Move arms in a small,
quick circle from the sides through
backward low position to finish in
front. Repeat.

a b

HURDLE ON TARGET
Basic Take one step, lift one leg forward and upward, push off the other leg,
and bring both legs together in the air. Simultaneously circle the arms backward.
Finish by landing on both feet in the hoop (on target), with the arms at front
middle position. Coachs note: After landing on target, gymnasts can progress to
an immediate rebound (spring upward with the arms stretched upward).

a b

COACHING TIP During a hurdle, arm coordination is important. The

hurdle should be long and low to maintain forward momentum; at this
point, the arms circle backward. The back leg quickly joins the front leg,
and the body is nearly vertical when contacting the board (the shoul-
ders should be slightly behind the feet and the arms stretched slightly
backward).

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RUN, HURDLE, REBOUND, STRETCH JUMP

Intermediate A From a short run (seven to nine steps), perform a hurdle onto
the springboard, rebound, and perform a stretch jump to a controlled landing
position on the mat. Arms are at front middle on landing. Coachs note: At least
an 8-inch (20 cm) mat is recommended for landing.

a b

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RUN, HURDLE, REBOUND

Intermediate A Make the previous drill more difficult by replacing the stretch
jump with other types of jumps such as a tuck jump, straddle jump, stretch jump
with 180-degree turn, and so on.

a b

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