An “X” jump (straddle jump, also frequently known as an eagle jump) is a common jump used by cheerleaders as well as in gymnastics. This jump can be used in dance routines and joy. An “X” jump implies the realization of a central division in the air. These jumps are more attractive when you are able to jump high, keeping your feet pointed and your back straight. To help improve your jump, there are a number of different exercises you can perform. These exercises help improve the shape, flexibility, and height of the jump.

Trampoline and gymnastics

Practice your central division (center split). Sit on the floor and practice your central division. Focus on the realization of your central division with your back straight, your feet pointed and your legs fully extended. Practice your central division for 10 minutes each day.

Use the back of a chair to help you improve your height jump. Use a firm chair or chair with a heavy object placed on the seat so that the chair does not fall or move. Practice jumping up and down as high as you can. If you wish, incorporate the central division in your jump. Jump for a few minutes at a time every day.

Practice your jump on a trampoline. A trampoline gives you automatic height. As a result, you can concentrate more on the shape of your jump instead of how high you can jump. If a trampoline is not available, a trampoline serves the desired purpose.

Use a back movement during your jump. Have a friend or a trainer to place your hands on your waist while jumping. This can help improve your leap in height and shape.

Practice makes perfect. Continue practicing until you have perfected your jump.


To avoid injuries (such as contractures or groin or thigh tears) always stretch and warm up before practicing your “X” jump.

What physical preparation is necessary for trampoline gymnastics

The physical preparation in the gym is essential for an elite athlete to aspire to get a medal in the Olympic Games and those who direct their training to the trampoline jump modality require strengthening the appropriate muscle groups. The Olympic successes, in this sport, you can achieve thanks to the perseverance and continuous supervision of the experts.

Qualities of an elite athlete

Physical strength is one of the attributes that a trampoline diver should have. This quality, together with the flexibility (by which you will achieve the millimeter coordination of the whole body), is essential for an optimal preparation of the athlete. On the other hand, the resistance is another of the capital virtues of the Olympic champions of this modality.

The conjunction of these general ideas provides, as we will explain, that the success of the medal candidates is closer. Because the performance, in general, is subject to the particular results and, for this reason (supported by arguments of prestigious scientists) their benefits are so evident.

Science at the service of sport

Numerous studies conclude, in a general way, that the physical preparation, as a whole, and the specific one of each Olympic modality, will lead the elite athlete to an indisputable triumph and will see, like this, how his participation in competitions of this magnitude does not fall in sack broken.

According to the theory of LP Matveev, to the perseverance that must have any gymnast you have to add a planning measure, so that he / she carries out his / her specific tasks, depending on the Olympic modality for which he / she is going to prepare. In the case of jumping on a trampoline, the time that must be used in each training also depends on the pre-set objectives.

All scientific theories and their application to the practice of sport are today a daily reality in elite training. The ideas are not entirely new, but they have been developed to be able to apply them at present.

Its use, and without which we could still give it a name, would begin in Classical Greece, for military purposes. But a scientist, the Russian doctor Lev Pavlovich Matveev, has given him meaning and interpretation, at present. Matveev is based on the theory of the general adaptation syndrome. This syndrome is a model based on the intermittent need for planning in sport . All this depends on the moment in which the athlete is, facing his competition: at the time of transition, the test or the one in which the simple preparation is developed. The goal, in any case, is to achieve an optimal result in terms of sports performance.

Another author, Harre, talks about the motor capacity of the human body. If these are the optimal conditions, coordination would play another important role here. When you gain physical success through exercise, other essential factors become part, such as energy reserves. The neuromuscular activities must also take them into account and, in general, all these concepts are treated with rigor by the coaches of elite athletes.

Muscle strength

The muscular strength will condition the performance of the athlete of the springboard jump and it is studied from different points of view. One of them is the one of the mechanical force, for whose definition it is possible to be resorted to the dictionary of the Real Academy of the Language or to the traditional physics, like the enunciations of Newton on this concept. The movement is always related to particular muscle groups. In this discipline, specifically, those who work most are those of the stomach and all the abdominal muscles. The legs, the thighs and the buttocks are also toned with the jump of trampoline.

Another point of view that is used to analyze the force is the physiological one. Actin is an essential protein that our body needs for movement to occur. This author also tells us about the muscles and tension necessary for high-performance activities to be carried out.


Another physiologist, Harman, a year later, influenced this point, on force, in relation to movement, and introduced another characteristic, such as speed. According to this author, the strength has to take you to a specific state of ability, in which the position of the body – and, in this, the trampoline jumpers must be very attentive – and the way to carry this movement out is going to be closely related to speed.

Therefore, to improve strength, you will have to know what its manifestations are. There are different authors that classify them, between the flexion and extension, the support of weight and keep it in a certain position, as well as the speed with which these movements are carried out.

The resistance

Although the resistance is a different factor to the force, if a good coach knows how to combine these two qualities, it will improve the performance in the exercise of the jump of trampoline . This conclusion comes from another definition, which Harre realizes again, in relation to the organic capacity and its resistance to fatigue, after making a prolonged effort. Within this thesis, it would reenter the speed (in this case, the contraction), divided into explosive, maximum or simply fast.

The first (that is, the explosive) refers to the speed of contraction on the resistance of the movement. The maximum is that the neuromuscular system is able to perform voluntarily and the fast is in relation to each of the parts of the body that come to form part of the action, with a maximum speed.

Other disciplines also influence the success of elite sport

The organic factors also determine the qualification of the athletes. According to these and other authors, the psychic factor is also important. To list how and why, we would have to address all these other disciplines. Day by day and as they move forward in this, we have no doubt that the necessary efficiency is achieved and always safeguarding the health of the gymnasts, and specifically of the trampoline jumpers.

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