The straight jump is a fairly basic jump that is safe to do at home. It will help you to strengthen your legs, improve your cardiovascular endurance, and learn to keep your balance. While you are unlikely to hurt yourself doing this jump, you could still potentially twist your ankle or fall.
Feel free to ask a trusted friend or relative for help, too. While you’re in the split position, ask them to very gently and lightly press down on your shoulders with their index fingers. [3] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020.
Try to hold your splits for around 3 to 5 minutes per area. [4] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020.
Only do this move on a mat or another very soft surface.
The purpose of scales is to learn how to stably balance your body. In order to be a skilled gymnast, you need complete control of your muscles at all times. Scales allows you to practice this skill in a safe environment.
Bring your foot up higher and repeat your scales after doing them with both legs. With training, you will eventually be able to keep your balance with your leg facing forward at a right angle to your body.
With practice, you will be able to do a back leg scale so far that your body and leg become parallel with the ground. [9] X Research source
If you are a girl, the best thing you can wear for gymnastics is a leotard. Singlets are another specialty sports garment and can be worn by gymnasts of any gender. Like the leotard, you may also choose to wear athletic shorts over top of your singlet. You can also wear a T-shirt or tank top with athletic shorts instead. Make sure that your clothes are free of buttons, zippers, or snaps. Do not wear socks. Exercising barefoot will prevent slips and falls. If your hair is long, tie it back securely. Only wear glasses if they are especially made for sports and won’t slip. If not, leave them in a safe place where they won’t get damaged.
Only practice on a soft surface. Do not practice on bare hardwood, tile, or laminate flooring. You can also ask an adult to buy a home athletic mat. Ask an adult to move all furniture against the wall. Make sure that the furniture is free of sharp corners. If necessary, cover sharp edges with a pillow or thick comforter.
Start by stretching your whole body. Tilt your head slowly from side to side, and gently roll your head backwards. Stretch your arms by holding each across your chest for a few seconds and then raising it back over and behind your head. Do a few lunges to stretch your legs and lower back. Lift each leg slightly off the ground and roll each ankle. Flex each of your toes. Roll your wrists and flex your fingers. After stretching, get your heart rate up with a quick aerobic exercise. This can be any kind of simple high-intensity workout you can do on your own in a small space. Examples of these include jumping rope, running in place, or doing jumping jacks. Do this for a few minutes until you can feel your heart beating quickly but not for so long that you start to feel winded.
