Gymnastics | Key 3 Vault Repulsions Drills

Lie on mat with knees bent and hands placed by ears with fingers pointing at shoulders. Raise hips but keep shoulders and feet in the same position. Thrust on arms so that the shoulders slide on the mats and hips move to ankles.

From Long Sit rock back to inverted pike shape with arms above the head. Keeping legs extended sweep them vigorously upward. Exit with feet on the mat but with hips held high.

As previous exercise. From Long Sit rock back to inverted pike shape but with hands placed by the ears with fingers pointing to the shoulders. Keeping legs extended sweep them vigorously upward and simultaneously push on hands. Exit with feet on the mat but with hips held high.

As previous exercise but use a crash mat. From Long Sit rock back to inverted pike shape with hands placed by the ears with fingers pointing to the shoulders. Keeping legs extended sweep them vigorously upward and simultaneously push on hands. Attempt t gain flight. Exit with body fully extended on the crash mat.

Similar to previous exercise but with hands by ears and knees fully flexed. Rock back to inverted pike shape with hands placed by the ears with fingers pointing to the shoulders. Keeping legs extended sweep them vigorously upward and simultaneously push on hands. Attempt t gain flight. Exit with body fully extended on the crash mat.

Start with feet on floor and hands on crash mats. Legs extended. Roll forwards, through pike, on to shoulders. Vigorously throw legs over head and simultaneously push on arms. Gain flight. Land with body extended and flat.

Placing head and hands in a triangle rise to head stand. Maintaining full body extention topple forwards towards crash mats. Push on arms vigorously. Exit to long lie.

Placing head and hands in a triangle rise to head stand. Lower to pike position and hold Maintaining full body extention topple forwards towards crash mats. Push on arms vigorously and sweep legs over head. Exit to long lie.

From standing start lunge forwards placing head and hands in a triangle on the crash mat. Rise to pike shape. Maintaining full body tention topple forwards towards crash mats. Push on arms vigorously and sweep legs over head. Exit to long lie.

From kneeling start on a low platform roll forwards placing head and hands in a triangle on the crash mat. Rise to pike position. Maintaining full body tention topple forwards towards crash mats. Push on arms vigorously and sweep legs over head. Exit to long lie.

From standing start on a low platform roll forwards placing head and hands in a triangle on the crash mat. Rise to pike position. Maintaining full body tention topple forwards towards crash mats. Push on arms vigorously and sweep legs over head. Exit to long lie.