Young gymnasts learning the sport for the first time often ask “How can I practice Vault at home?” Whilst it’s difficult to practice Vault safely outside of a gym, there are some activities which can be done.
If you’re a young gymnast or a parent of one, read on to find drills and progressions that will help improve your Vault.
Disclaimer: Gymnastics carries an inherent level of risk. We always recommend seeking professional coaching in a recognized environment. This article is intended for guidance only and does not replace the need for professional coaching.
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The approach or run-up sets the tone for the vault. Achieving the right speed and stride length is essential. If the run up is too slow or hits the hurdle step hits the wrong place there is very little chance that the rest of the vault will be performed well.
An experienced coach will instantly know from the run-up whether their gymnast will vault well or not.
1. Marker Drill: Use markers or chalk to set distances on the runway. This helps gymnasts find the ideal number of steps and consistency in their approach.
2. High Knee Drill: Encourage high knees during the run-up. This drill helps improve the approach’s speed and power. Use cones or hurdles to enhance the action of lifting the knees.
3. Acceleration Drill: Start with a slow jog, gradually increasing the speed, ensuring that the final three steps are the most powerful. This helps gymnasts gain control over their speed.
To achieve maximum speed in a run up the gymnast also has to focus on the sprint technique.
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The springboard is where gymnasts convert horizontal speed into vertical lift.
1. Rebound from a platform: Without a run-up, have the gymnast jump onto the springboard aiming to land on a designated spot with a controlled and tight body position and immediately rebound off.
The platform should be slightly higher than the springboard and also pulled back to encourage a longer hurdle step onto the board.
From the platform, the gymnast should stand on one leg before pushing off and landing with both feet together on the springboard. This replicates the last step in a sprint toward the vault.
2. Forward Roll Transfer: Gymnasts start by standing on the board, then performing a forward roll onto a mat. This drill helps with board awareness and teaches how to transfer energy.
As gymnasts become more advanced they will dive roll and eventually somersault from the board.
3. Hops on Board: Hopping on the springboard with one foot or alternating feet helps develop ankle strength and understanding of the board’s bounce.
4. More Plyometrics: Place two springboards next to each other with the low end and shorter edge touching. The gymnast should have one foot on each board and then quickly switch feet positions. Aim to switch as many times as possible in 30 seconds.
This builds up the quick reaction through the feet which is needed on take off from the board.
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I recommend using an incline mat for springboard drills as they can be used in lots of ways. The main two uses are either as a platform before the board to jump down from or after the board so that gymnasts can jump or roll onto the incline.
Additionally, they are useful for Handstand Flat Back, Handstand Fall to Bridge or in place of Stacked Mats (see below).
A strong handstand position and a solid round-off are crucial for vault success. Take plenty of time to correct and strengthen the body shapes needed to perform these skills.
1. Wall Handstand Drill: Holding a handstand against the wall helps with alignment, body tension, and shoulder strength.
2. Round-off Snap Down: Execute a round-off followed by a snap-down onto a mat. This focuses on fast hand placement and a powerful snap-down, crucial for the Tsukahara vault.
3. Handstand Fall to Bridge: This exercise reinforces a straight body line from hands to feet. From a handstand, gymnasts fall into a bridge position, emphasizing a tight body shape throughout.
4. Hollow Dish Holds. Dish the body by laying on the back and raising the head, shoulders and feet a few inches from the floor. Engage the core in order to hold the shape.
Using stacked mats can safely simulate the vault table’s height and provide a progressive approach. The mats allow gymnasts to land on their back or front instead of having to worry about landing on feet. This allows the focus to shift onto technique and shape rather than landing.
1. Rebound up: Stack mats to a comfortable height. Gymnasts perform a range of jumps onto the mats, focusing on body shape and hand placement.
2. Handstand Flat Back: This drill helps in achieving a vertical handstand before the fall phase. Gymnasts kick to handstand on the stacked mats and fall flat onto a soft mat or resi-mat.
3. Half-On Drill: With mats simulating the vault table, gymnasts practice the half-on action, focusing on the turn and hand placement.
A clean and safe landing is just as important as the vault itself.
1. Stick the Landing: Use a line or a beam on the floor. Gymnasts jump and turn, focusing on landing with feet together without moving.
2. Soft Mat Landings: Landing on a soft mat from a height helps gymnasts practice absorbing the impact, reducing the chance of injury.
3. Landing Position Practice: Without the vault, gymnasts practice the landing position, focusing on bent knees, chest up, and arms in front.
Knowing how to practice vault at home is essential if you want to avoid injuries and give yourself the best chance of improvement.
The drills and exercises mentioned above will guide gymnasts in refining their techniques, ensuring safety, and laying the groundwork for more advanced skills in the future. Remember, as with any sport, consistent practice, feedback, and determination are the keys to success.
Judging a gymnastics vault involves assessing both the execution and difficulty of the vault. Here’s a breakdown:
Certain parts of gymnastics vault training require specialized equipment and lots of space. At home try to focus on low-risk training activities such as the run-up, body shaping and strength work.
Vault skills are rated by difficulty and agreed upon by the Federation of International Gymnastics (FIG). The hardest vaults include the Ri Se Gwang and The Shirai.
Yes, both female and male gymnasts compete vault in artistic gymnastics.
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