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Gymnastics: Vaulting. Repulsion

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DESCRIPTION

  • Gymnast kneels with hands on a low box.
  • The shoulders are extended down, with force, creating up lift.

    • COACHING POINTS

  • Arms must be locked and straight.
  • The aim is to create a bounce movement off the box developing extra flight.

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    OFTEN USED WITH...
    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
    Through Vault (Progression) | Key 3 Through Vault

    Through Vault (Progression)

  • From a one step run and hurdle step dive forwards to place hands, a shoulder width apart, on to the box.
  • Keeping legs extended bring the hips high to place feet inside of hands on the box in a pike position.
  • Stand on box.

    • Key 3 Through Vault
    Through Vault (Progression) | Key 3 Through Vault

    Through Vault (Progression)

  • From a short run and hurdle step on to a 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 inside of hands in a pike position.
  • The support, standing to the side, places hands on to the shoulder and lifts stopping forward rotation.
  • Gymnast lands on the box top.

    • Key 3 Through Vault
    Hurdle Step | Key 3 Hurdle Step

    Hurdle Step

  • Place two markers on the run up approxmatly one meter apart.
  • Gymnast approaches, at speed, off three pace run up.
  • Gymnast places favoured hopping foot in between markers and hops gaining height and distance to land on two feet.
  • Arms are swung backwards and hard forwards to aid lift
  • Run through.

    • Key 3 Hurdle Step
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