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Gymnastics: Vaulting. Repulsion and Flight

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  • 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.

    • COACHING POINTS

  • This exercise is to aid flight off the box during a Head Spring or Bent Arm Overswing.
  • Ensure that the push and leg throw is an explosive movement.
  • Legs must be kept extended.

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    Vaulting. Repulsion and Flight | Key 3 Vault Repulsions

    Vaulting. Repulsion and Flight

  • 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.

    • Key 3 Vault Repulsions
    key 0 warm-up | key 0 warm-up

    key 0 warm-up

  • Place a number of markers / cones around the hall.

    • Ask the children to run around the hall running in and out of each other, without bumping into each other.

    Get children to move towards the teacher without touching them. Ask children to find a marker and sit down by it.

    key 0 warm-up
    Vaulting. Repulsion and Flight | Key 3 Vault Repulsions

    Vaulting. Repulsion and Flight

  • 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.

    • Key 3 Vault Repulsions
    Vaulting. Repulsion and Flight | Key 3 Vault Repulsions

    Vaulting. Repulsion and Flight

  • 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.

    • Key 3 Vault Repulsions
    385390
    1013

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