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Vault - Exercise 01 - Gymnastics
This is the first vaulting exercise
where you actually touch the table.
Before you learn this, you should practice the armstrike and
the runup.
The main purpose of this exercsie is to get used to the take off and
the landing.
Feeling the preassure in the arms is very important for subsequent
lessons.
If you feel you are slipping off the tongue, you can chalk up your
hands.
Find more vaulting instructions at gymnastics
main.
Technical description: Vault - Exercise 01 - Gymnastics
- Run forward towards the vaulting table and strike out with the arms from behind the back.
- After the last step, jump flat onto the springboard and bring your feet together. ( jump off from both legs together )
Swing your arms forward and keep your upper body firm.
- Bounce off from both feet together and extend your legs and your elbows.
Swing up your arms like in the first vaulting exercise ( see gymnastics main ) and keep your upper body firm.
Jump forward up towards the horizontal area of the vaulting table.
- Put your hands on the horizontal part of the tongue. Fingers point straight forward.
Keep your elbows extended and now bend your knees, because the knees are the next thing to be put on the vaulting table.
- Then put your knees on the table.
- Next step: Hop onto your feet.
- Finally stand up, swing your arms up and jump down to the landing mats,
while extending the entire body. Arms up, knees and elbows totally extended.
This is like the strikeout exercise. ( see armstrike for a straight vault - gymnastics main )
- Try to land in a stuck landing.
A stuck landing is when you land on both feet at the same time without the need of an extra step to balance out the landing.
Look straight forward and keep your arms raised.
You can bend you knees slighly as you land, but don't sit down too
far.
Trainer advice: Vault - Exercise 01 - Gymnastics
- If this seems difficult at the beginning, you can lower the vaulting table a bit.
Also use a higher pile of mats to protect the landing area. In case you fall over.
- Even though this exercise is just a preparation, its sometimes seen in kids competitions.
- In parkour there is a technique called cat jump.
This vaulting exercise can also be used as a preparation for the cat jump.
The cat jump also exists in gymnastics - Subsequent vaulting preparation - In gymnastics the cat jump is known as tiger or cat vault.
Related instructions: Vault - Exercise 01 - Gymnastics
Videos: Vault - Exercise 01 - Gymnastics
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