This exercise is similar to Vaulting Exercise 01, but now you don’t place your knees on the table anymore. After this drill, you can progress to the tiger vault (also known as the cat vault) and then work towards the handstand on the vaulting table.
You’ll find more vaulting instructions in the Gymnastics Main section.
Execution
- Run toward the vaulting table, swinging your arms forward from behind your back.
- On your last step, jump onto the Reuther springboard with your legs together.
Swing your arms forward and up, keeping your core firm and upper body tight. - As you bounce off the springboard, extend both your knees and elbows.
Swing your arms up like in Vaulting Exercise 01, and keep your abdominals engaged.
Jump toward the flat (horizontal) surface of the vaulting table. - Place your hands on the “tongue” of the vaulting table, with your fingers pointing forward.
Keep your elbows straight, and now bend your knees slightly. - Bring your feet onto the table, keeping your elbows extended the whole time.
- Once your feet are on the table, stand up, raise your arms overhead, and jump down onto the landing mats.
- Aim to land in a stuck landing:
- Land on both feet at the same time,
- Don’t take any extra steps,
- Keep your arms raised and your body upright,
- You may slightly bend your knees, but avoid squatting or sitting too deep.
Advice
- Even though this is just a preparation drill, it is often included in children’s gymnastics competitions.
- This is one of the first vaulting exercises you should learn, and even advanced gymnasts use it as a warm-up.
Suggestions
- The Vaulting Table – Gymnastics Apparatus
- Arm Strike for a Straight Vault
- Gymnastics Vaulting Exercise 01
- Tiger Vault / Cat Vault
