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Gymnastic Vaulting Exercise 04 - Handstand Fall
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Gymnastic Vaulting Exercise 04 - Handstand Fall
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Gymnastic Vaulting Exercise 04 - Handstand Fall

This is one of the most important exercises you should learn before you try the gymnastic front handspring over the vaulting table. This the first time you will kick your legs over-head. Make sure your coach stands next to the vaulting table to assist you when you first try this exercise. For more vaulting instructions go back to gymnastics main.

Execution

  • To prepare for this vault, build up a pile of mats just as high as yout vaulting table.
  • Run towards the table and swing your arms forward up from behind the back. (like in the previous vaulting exercises)
  • Jump flat onto the springboard and swing your arms forward up. (again, see previous exercises)
  • Bounce off, extend your arms and reach for the flat area of the vaulting table. Your arms, your upper body and your legs should be lined up and fully extended. Your hands should not touch the table before you are 45° to the tongue.
  • Pass a perfect gymnastic handstand position. I recommended your ask your coach to stand next to the table (in case you slip or you fall). Chalk up your hands to get a better grip on the tongue.
  • Fall flat on your back and don't bend your body. Maintain a perfect straight posture from the handstand until your legs and your back touch the mats. Keep your legs, your upper body and your arms fully extended as you tip over. Again, it would be a good idea to have your coach next to the table, so that he can protect your hands from slipping away and your head from hitting the hard edge of the vaulting table.

Advice

  • Chalk up your hands to get a better grip on the tongue of the vaulting table (with chalk and water).
  • Your coach or an experienced gymnast should stand next to the vaulting table to support you when you first try this exercise.
  • Make you pile of mats is high enough.
  • Learn all the previous vaulting exercises and the gymnastic handstand on the floor before you try this. (arm strike) (exercise 1) (exercise 2) (exercise 3) (handstand)
  • At the beginning you should just jump into a handstand and then let yourself fall. Later you can try to create a little push, so that your hands leave the table for a moment -> handstand hop + fall. But still land on the back like in the basic variation of this exercise. This way you will get used to flying forward, away from the table.

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