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Gymnastics: Vaulting. Repulsion and Flight

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

DESCRIPTION

  • 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.

    • COACHING POINTS

  • This exercise is to aid flight off the box during a Head Spring or Bent Arm Overswing.
  • A mat with less friction is of help.
  • Ensure that the push is an explosive movement.

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    OFTEN USED WITH...
    Vault. Forward Roll | key 3 vault forward roll

    Vault. Forward Roll:

  • Short run to small hurdle step off springboard.
  • Forward roll pike along mid-level box.
  • Exit to stand.

    • key 3 vault forward roll
    Back Roll reverse to Forward Roll | Key 3 Content Linkage

    Back Roll reverse to Forward Roll:

  • Strart in long sit and tuck rock back.
  • Place hands flat on mat wwith fingers pointing to shoulders.
  • Push on hands and roll to squat keeping hands on mats.
  • Extend legs and reverse roll forwards.
  • Exit to long sit.

    • Key 3 Content Linkage
    Key 3 Vault | Key 3 Vault

    Key 3 Vault:

    Teach Straddle Vault Progressions and Variations From a low squat, swing arms forward and block with straight arms.

    Lift arms by ears as feet land in line with where hands were.

    Start with short springs.

    Gradually lengthen the forward spring on to hands, as confidence increases.

    Land in Pike Straddle over low box tops/benches

    Key 3 Vault
    Around end of low apparatus | Key 3 Wheels

    Around end of low apparatus:

    Teach Wheeling Leg Kick Progressions

    Grasp both sides of the apparatus, keeping arms straight.

    Kick legs into a wheeling action around, over or down from apparatus.

    Around the end of low apparatus

    Key 3 Wheels
    385387
    1013

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