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Basic Vaults Straight, straddle, or tuck jump rebound onto 12´ mat from springboard Technique & Drills Run forward, performing a hurdle onto the springboard with a correct under-arm circle/swing. Punch quickly off the board, swing arms up and forward. Execute straight, tuck, or straddle jump to stick landing on 12´ mat. Focus should be forward. Drills & Progressions: · Jumps on floor: Straight: legs together & straight in air, arms by ears, belly & bottom squeezed tight to show straight body. Straddle: hips turned under, legs straight & wide in air, arms by ears, and belly & bottom squeezed tight. Tuck: knees together & bent so almost touching belly, arms up, belly & bottom tight. Jump from 2 feet together toward the landing area, while arms sharply swing up. Spot something in front to control the jump. Stick landing with arms in front, legs bent to absorb impact of landing. Straight leg landings can result in knee injuries. Drills: · See straight, straddle, tuck jumps above · Jump ½ turn: Arms up, focus forward, both feet jump together. Keeping body straight & tight, spot table or something above it to control landing. · Jump 1/1 turn: Arms up, focus forward, both feet jump together. Spot forward while jumping to control the landing. Keep body straight & tight in mid-jump. Run forward, performing a hurdle onto the springboard with correct under-arm circle/swing. Punch quickly Spotting Position yourself on the 12´ mat so you can catch the gymnast in case the jump is wildly out of control.
Jump dismounts off table or stacked mats
Stand in the landing area, just to the side so you can catch the gymnast in case of losing control in mid-air.
Straight jump onto table and/or resi mat
Position yourself next to the table/resi so you can catch the gymnast in case of losing control during the
off the board while swinging arms up and forward very fast and hard. Jump up & forward to land on feet on the table, arms by ears. Drills: · Use either mini tramp or springboard, depending on strength of the students. · Progress up to table height by stacking mats from 12´ up to 36´. From a short, fast run, the gymnast punches off the springboard, swinging the arms up and forward to reach for the table/resi. The knees quickly tuck up to the chest and feet land on the table/resi right after the hands land. Drills: · Squat position
Squat on to table and/or resi
Stand to the side of the resi/table. As the gymnast punches off the springboard, grasp either hip & lift the gymnast to the correct position. An alternative, lighter spot is to place 1 hand on the gymnast¶s belly & push up gently.
Rebounds on mini tramp at table (aka heel drives)
Shoulder blocks at padded wall
· Standing squat onto low mat or bounce to squat on waist-high mat. Arms are straight and by ears, head in, focus on table, straight hollow body position. When feet bounce off mini tramp, hands are on table, reaching forward. When feet are touching mini tramp, arms push off table to reach briefly up, creating a teeter-totter effect. This is a great control exercise to learn how to drive heels, bounce, & stay tight while doing so. When performed well, students will be able to bounce to handstand within 1-3 bounces while in a tight hollow position. Note that a heel drive is not lifting just the feet, but lifting from the backs of the legs. Some gymnasts get confused & kick their feet up, bending their legs. This skill should be performed with perfectly straight knees. Have gymnast stand facing a wall, lean in with an arm circle and block off the wall with
Stand next to the table, slightly in front of it. Position 1 arm under the gymnast¶s stomach (to assist hollow), the other arm under the legs (to assist heel drive).
straight arms. Really focus on blocking through the shoulders. Stand in a low lunge, arms down. Quickly swing the arms forward and up to ears while leaning forward and kicking up to a handstand. As soon as the hands contact the floor, block through the shoulders, keeping the arms straight. Drills: · Shoulder blocks at a padded wall · Handstand shoulder shrugs: in a handstand facing the wall, shrug up and down without bending arms. · Handstand pops on tumble track: Kick to a handstand block, then continue to bounce on the hands. The gymnast should already have a strong handstand. Stand in a lunge facing 8´ mat. Kick up to a handstand with hands on the mat. Block/pop through shoulders, lean, and fall forward into a hollow, with back landing on the mat. Drills & Progressions: · · · Handstand Handstand forward roll Handstand pops
Stand beside the gymnast & catch his/her legs. Support the gymnast in the handstand & help with the pop by lifting, if needed.
Handstand flat back on 8´ mat
Stand on the mat & catch the gymnast¶s legs in the handstand. You may need to support the gymnast the first time. Help the gymnast lean into the fall.
Forward roll onto resi mat
· Handstand bounces on tumble track From a short, fast run, the gymnast punches off the springboard, swinging the arms forcefully up to the ears. Drive the heels up and behind while the hands reach for the mat, tucking the chin and executing a forward roll on top of the mat. Drills:
Similar to spotting a squat on, you will stand between the board and the resi & catch the gymnast by the hips to guide them up & over in the roll.
Forward roll on floor
Handstand fall flat on resi mat
· Dive forward roll on 8´ mat from springboard From a strong run, the gymnast hurdles with a fast, forceful arm swing on takeoff from the springboard, reaches for the resi mat while driving heels up to the ceiling. Head should stay in, focus on hands, stretched, tight body with arms and legs straight, legs together. Push through the shoulders in the vertical support phase of the handstand to fall to a hollow hold on the mat. It is important that the gymnast not lean forward during the hurdle, as this results in piking during the pre-flight & support phases of the skill. Drills & Progressions: · Good run, hurdle, and arm swing off the springboard · Rebounds on mini tramp to table · Handstand flat back on 8´ mat · Forward roll onto resi mat Short, fast run toward the rebounder (set at the edge of the pit). Pass through handstand pop position, hands going on rebounder, and kicking hard up to handstand. Block through the shoulders while the body is in a handstand on the rebounder. The momentum from the run and the shoulder block will cause the gymnast to flip over and land on feet in the pit. Drills: · Shoulder blocks at a padded wall · Handstand flat back on 8´
Stand between the board & the resi. The arm closer to the resi will reach under the gymnast¶s belly to guide upward motion of the skill while your other arm will catch under the legs to guide the heel drive. It is helpful for beginners if you stop them in the handstand phase of this skill so they can gain control. If they¶re light enough, you can stop them in mid-air to guide them better toward the mat.
Front handspring over rebounder into pit
Kneel beside the rebounder or sit astride it, out of the way of the gymnast. You will more likely catch the after-flight of this skill, so catch the gymnast¶s nearer arm with 1 hand & his/her back with your other hand to guide into the pit.
mat · Handstand pops
Front handspring on resi mat
· Handstand bounces on tumble track/trampoline From a fast, strong run and hurdle with a strong arm swing on takeoff from the springboard, drive the heels up while reaching for the resi mat, head in, legs together and arms straight. Block hard through the shoulders in the handstand phase and arch the back to land on feet on the resi. Drills: · Handstand flat back on resi mat · Front handspring off rebounder into pit · Front handspring on tumble track and floor See front handspring on resi above. Hands land on top of the table, shoulder distance apart. Land on feet on the opposite side of the table. Drills: · Handstand flat back on resi · Front handspring off rebounder into pit · Front handspring on resi mat · Handstand, block off table, land flat back on resi mat
Stand between the board & the resi. As the gymnast hits the handstand, assist in blocking by grabbing both arms & pushing them up hard.
Front handspring on table
Stand to the side of the table or between the board & the table, whichever is more comfortable to you. (Standing on a low spotting block is helpful if you have to spot the entire skill by yourself because you can reach the gymnast during all phases of the handspring. If you choose to stand in between the board & the table, you may need a second coach to spot the after-flight.) Standing in front of the table: spot as if you are spotting a handstand flat back on the resi, but you can assist with the block by lifting the gymnast¶s hands when the shoulders should pop. Standing on a spotting block: use your 1st hand to spot/lift the gymnast¶s stomach. Your other hand will catch under the shoulders after the
shoulder pop to prevent hitting the back on the table. ½ on rebounder into pit Short, fast run toward the rebounder. Pass through handstand pop position, turning the shoulders at the last moment to perform a round-off with hands on the rebounder, finishing in the pit, facing the rebounder. Be sure to reach forward, head in, and kick the feet over the shoulders, and stretching up. Block though the shoulders, hands should be no further than shoulder width apart. Drills: · Front handspring off rebounder into pit · Round-off
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