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Vault - Exercise 04 - Handstand Fall
This is a key exercise you
should learn before you try the front handspring over the vaulting
table.
That´s the first time you will bring your legs up and stand on your hands
only.
Make sure your coach stands next to the table to assist you when you
first try this exercise.
Find more vaulting instructions at gymnastics
main.
Technical description: Vault - Exercise 04 - Handstand Fall
- To prepare for this vaulting exercise, build up
a pile of mats just as high as the 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. ( see previous exercises )
- Bounce off, swing your arms up and reach for the
flat area of the vaulting table.
The arms, the upper body and the legs should be lined up and totally extended.
The hands should not touch the table before the body stands 45° to the tongue.
- Then go to a perfect straight handstand
position.
It's recommended to have your coach nearby. ( in case your hands slip
away 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 at all.
Maintain the perfect straight posture from the handstand until your legs and your back touch the mats at the same time.
Keep your legs, your upper body and your arms totally extended as you tip over.
It's recommended to have your coach next to the table to help you
protect your hands from slipping away and your head from hitting
the hard surface of the table.
Make sure mats and tongue are at the same height.
Trainer advice: Vault - Exercise 04 - Handstand Fall
- Chalk up your hands to get a better grip on the tongue of the vaulting table. ( with chalk and water )
- Your coach or an experianced gymnast should stand next to the vaulting table to support you when you first try this exercise.
- Make sure the pile of mats has exactly the same height as the table.
- Learn all the previous vaulting exercises and the handstand on the floor before you try this.
( armstrike ) ( exercise 1 ) ( exercise 2 ) ( exercise 3 ) ( handstand )
- At the beginning you should just go into a handstand and then let youself tip over.
Later you can try to create a little push, so that your hands leave
the table for a moment and you hop further forward.
But still land on the back like in the basic varaition of this exercise.
This way you will get used to flying forward - away from the table,
when you remove the mat pile. ( because many beginners vault too short
and hit the back of the table with the head when they try their first
handsprings )
Related instructions: Vault - Exercise 04 - Handstand Fall
Videos: Vault - Exercise 04 - Handstand Fall
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