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Gymnastics: Vault. Forward Roll

Great drills and practices thank you. Have used to great success for...
Steve, Clayesmore Prep School

DESCRIPTION

  • Using a long box and spring board take a fast run up and hurdle step on to spring board.
  • Lift gaining flight on to box.
  • Place two hands on the near end of box with hips high
  • Forward roll along the lenght of the box
  • Keep legs extended
  • lAllow legs to rotate on to the floor landing with flexed hips and knees.

    • COACHING POINTS

  • Slowly increase height of box.
  • Roll on to top of shoulders.
  • Ensure that gymnast rolls and does not spring.
  • Keep head up on landing to aviod over rotation.

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    OFTEN USED WITH...
    Straddle Vault (Long Box) | Horizontal Pike

    Straddle Vault (Long Box)

  • Using a long box and spring board take a fast run up and hurdle step on to spring board.
  • Lift gaining flight on to box.
  • Place two hands on the far neck of box, straddle with hips above shoulders.
  • Bring extended legs outside of arms keeping head up.
  • Land with flexed hips and knees.

    • Horizontal Pike
    Astride Vault (Progression) Support | Key 3 Astride Vault

    Astride Vault (Progression) Support

  • From a short run and hurdle step on to the spring board the gymnast dives forward to place hands, a shoulder width apart, on to a three section box.
  • Keeping legs extended and the hips high the feet are brought outside of hands in a straddle position landing on the box.
  • The support places hands on to the shoulders and lifts stopping forward rotation.

    • Key 3 Astride Vault
    Face Vault | Key 3 Face Vault

    Face Vault

  • Using a cross box and spring board take a three step run up and hurdle step on to spring board.
  • Lift gaining flight on to box.
  • Place right hand on far edge of the box and left hand on the near edge with fingers pointing outwards.
  • Tuck with hips above shoulders.
  • Bring hips to the right side of arms
  • Extend legs to land facing sideways to the left.

    • Key 3 Face Vault
    Through Vault | Key 3 Through Vault

    Through Vault

  • Using a cross box and spring board take a three step run up and hurdle step on to spring board.
  • Lift gaining flight on to box.
  • Place two hands on the box, tuck with hips above shoulders.
  • Bring tucked legs between arms keeping head up.
  • Land with flexed hips and knees.

    • Key 3 Through Vault
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