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Vault - Exercise 02 - Gymnastics
This is just like vaulting
exercise 01, only that you don't put your knees on the table
anymore.
After this exercise you can try the cat vault ( also called tiger
vault ) after which it's time to try a
handstand on the vaulting table the first time.
Find more vaulting instructions at gymnastics
main.
Technical description: Vault - Exercise 02 - 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 feet are the next thing to be put on the vaulting table.
( not the knees )
- Then put your feet on the table. Make sure your elbows stay extended.
- 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 02 - Gymnastics
- Even though this exercise is just a preparation, it is sometimes seen in kids gymnastics 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 02 - Gymnastics
Videos: Vault - Exercise 02 - Gymnastics
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