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Gymnastic Vault Exercise 1
Learn how to jump off and swing the arms - Preparation for a straight vault.
If
you start practicing the vault, you will start with straight vaulting
techniques and this is
one of the first exercises you will do. At the same time you should practice the runup
( track & filed sprinting
techniuqes ) and front handsprings on
the floor.
Find more vaulting instructions at gymnastics
main.
Technical description: Gymnastic Vault Exercise 1
- Stand on a springboard and jump up from both legs.
Swing your arms from behind the back forward up and extend them over-head.
It's very important that you swing your arms forward up... That's the only correct form !
( never backwards up )
A common mistake is swinging the arms too far and arching back.
Keep in mind that your abdominals have to stay contracted slightly, which stabilizes the posture
when you block off from the vaulting table. If you arch back, this will not be possible.
- In mid-air your knees, your ankles, your elbows and your back should be totally extended.
The upper body should be vertical. You can lean / crouch up to 5 degrees forward to keep your upper body tight,
but leaning back is bad form.
This is the exact position where your hands will touch the vaulting table later. ( only that you are upright now )
So hold it for a short moment to get used to it. ( this will help you control your vaults better )
- Let your arms fall backwards down and land with the balls of your feet on the same spot you jumped off from.
Bounce off and jump straight up again.
Do 3 to 5 sets of 10 repetition before your first straight vaults (
as a warm-up ) .
Trainer advice: Gymnastic Vault Exercise 1
- When you run towards the vaulting table, the armswing from behind the back forward up is done while you jump
onto the springboard. After the last step of your runup.
- You can also practice the armstrike when you do front fips from a 1m springboard into water.
Related instructions: Gymnastic Vault Exercise 1
Videos: Gymnastic Vault Exercise 1
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