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Technique Tuesday- Create a Dynamic Handspring Vault 6069 views

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Uploaded by Jason from Gymnastike | September 11, 2012

This week's Technique Tuesday features a vault drill to improve the dynamics of the handspring in compulsory vaulting. Using this drill, you can get your gymnasts to be more extended on the preflight and be more dynamic throughtout the vault. This drill requires the gymnast to remain tight throught in order to achieve a good flyspring connected to the landing.

NOTE: Make sure you are careful to not allow over extending the elbows during the Flyspring as gymnasts new to this drill could be prone to locking the elbows out.

Categories: technique, drill, vault

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Anonymous Coward 8 months ago

I'm so glad that Gymnastike is back doing what it does best..... Technique Tuesday, Workout Wednesdays, Mental Mondays, ECT. I was getting so bored with all the repeat interviews

stephane 8 months ago

I would use this drill with gymnasts that stops in handstand (lack of speed). By focusing on the part after the table you will less apprehension about the board and give an emphasis about the 2d flight phase.
Next step would be the same with mats at the table level as well as with a board on top of the mat onto an handstand onto mats above the table and handspring pike.
Another drill is to take back the board a little further till you reach 1m60

JJJJJ 8 months ago

Remember, there are new coaches on here who will take that drill and work it without knowing that it is just one drill in a series of drills and that there are some areas that they need to be aware of. Don't assume that people seeing this know what they are doing.

Jason from Gymnastike 8 months ago

@ JJJJJ.... as with every skill and event no one drill works everything. You must break the skill down. This drill is to work on the extension and flight onto vault table. The training plan must also include drills for the block and post flight as the vault can be broken into 5 groups(6 if you break up run and board) Run/board position, preflight, block, post flight and landing. You want to find a few drills to help kids understand each aspect of the vault and this is one for the board to prefight as well as over all dynamic vaulting not just front limbering vaults. Just an idea to add the bucket of drills.

@hmm.... you are right not all drills fit everyone or every club training situation. As mentioned above if you just stay with this drill and only this drill you will get to much over rotation and no flight off horse along with an arch back coming off table. However for new level 4,5's that are weak and have trouble with making the vault big and dynamic this is a progression in which to get that to happen.
I will film a varation of this drill that I use that incorporates the block with this drill so you see the dynamics and rise along with a tighter body that can be applied to more experienced handspring vaults (eg, Level 6,7)

hmm.. 8 months ago

wont most kids try to pull their toes down in order to create rotation for the flyspring? or create a horribly shaped flyspring to compensate for a poor vault? I mean, whatever works for YOUR group ...do it, thats great... but its not for everyone....

JJJJJ 8 months ago

The only problem I see with this drill is that it doesn't encourage the vaulter to block to get more height and distance.

Jason from Gymnastike 8 months ago

@Suz... yes I would have the gymnast use a more aggressive arm circle into the extended preflight phase of the vault to create the more straight line from figures to toes. Thanks for the comment

stephane 8 months ago

What did she say?

Suz 8 months ago

The entry to the board, the gymnast has her arms up and not circling from below?

the end of the beam is very close!

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