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Gymnastics: Vaulting. Repulsion and Flight

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DESCRIPTION

  • 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.

    • COACHING POINTS

  • This exercise is to aid flight off the box.
  • Ensure feet are together
  • Attain strong pike shape.
  • Ensure that the push and leg throw is an explosive movement.
  • Legs must be kept extended and together.
  • Aim to lift body clear of the mat.
  • Exit with body extended and flat

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

    Through Vault (Progression)

  • Standing as far as possible away from a box top 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
    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
    Forward Roll to Head Spring (Progressions) | short bend Arm overswing

    Forward Roll to Head Spring (Progressions)

  • Place two blocks end to end.
  • Gymnast stands on spring board at one end and two supports kneel at the other.
  • Gymnast jumps into forward roll straddle and on completion kicks back to kneel.
  • From the kneel the gymnast rocks immediately into the inverted pike
  • Supports place hands and gymnast is supported through a headspring.
  • Exit to feet.

    • short bend Arm overswing
    Low Straight Vault | Key 4 Content Trampette Straight

    Low Straight Vault

  • From a 4m run take off form one foot to land on bench with two feet together.
  • Straight jump useing good arm swing to promote good height and balance.
  • Land on mats with flexed knees and wide arms.

    • Key 4 Content Trampette Straight
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