This is the first gymnastic vaulting exercise where you actually make contact with the vaulting table!
Before trying this, make sure you've practiced the arm strike and run-up.
The main purpose of this exercise is to get used to the takeoff, hand placement, and landing. You'll also learn how to properly place your hands on the vaulting table.
If you feel your hands are slipping off the table, be sure to chalk them up.
For more vault instructions, visit the Gymnastics Main section.
Execution
- Run toward the vaulting table and swing your arms backward in preparation.
- After your final step, jump onto the Reuther springboard, close your legs, and swing your arms forward while keeping your core engaged.
- Bounce off with both legs at the same time and extend your arms and legs. Swing your arms up like in the basic vault drill and avoid arching your back.
Aim to jump towards the horizontal surface of the vaulting table. - Place your hands on the flat part of the table (tongue) with fingers pointing straight forward. Keep your elbows straight, shoulders pushed down, and knees bent.
- Bring your knees or shins onto the vaulting table.
- Then, hop onto your feet.
- Finally, stand upright, raise your arms overhead, and jump down onto the landing mats.
- Try to land in a stuck landing — landing with both feet at the same time and no extra step.
Look straight ahead and keep your arms up. You may slightly bend your knees, but don’t squat too low.
Advice
- If this feels too difficult at first, you can lower the height of the vaulting table or stack two springboards.
- You can also raise the landing surface by adding more mats for safety.
- Even though this is a preparatory drill for full vaults, it is sometimes used in children’s gymnastics competitions.
Suggestions
- [The Gymnastic Vaulting Table – Apparatus Overview]
- [Arm Strike for a Straight Vault]
- [Gymnastic Vaulting Exercise 02]
- [Parkour – Car Jump (similar movement)
