Basic Vaults
Basic Vaults Technique & Drills Spotting
Straight, straddle, or tuck Run forward, performing a Position yourself on the 12”
jump rebound onto 12” mat hurdle onto the springboard mat so you can catch the
from springboard with a correct under-arm gymnast in case the jump is
circle/swing. Punch quickly wildly out of control.
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 dismounts off table Jump from 2 feet together Stand in the landing area,
or stacked mats toward the landing area, while just to the side so you can
arms sharply swing up. Spot catch the gymnast in case of
something in front to control losing control in mid-air.
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.
Straight jump onto table Run forward, performing a Position yourself next to the
and/or resi mat hurdle onto the springboard table/resi so you can catch
with correct under-arm the gymnast in case of
circle/swing. Punch quickly losing control during the
off the board while swinging jump.
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”.
Squat on to table and/or From a short, fast run, the Stand to the side of the
resi gymnast punches off the resi/table. As the gymnast
springboard, swinging the punches off the
arms up and forward to reach springboard, grasp either
for the table/resi. The knees hip & lift the gymnast to the
quickly tuck up to the chest correct position.
and feet land on the table/resi
right after the hands land. An alternative, lighter spot
is to place 1 hand on the
Drills: gymnast’s belly & push up
gently.
· Squat position
· Standing squat onto low
mat or bounce to squat on
waist-high mat.
Rebounds on mini tramp at Arms are straight and by ears, Stand next to the table,
table (aka heel drives) head in, focus on table, slightly in front of it.
straight hollow body position. Position 1 arm under the
When feet bounce off mini gymnast’s stomach (to
tramp, hands are on table, assist hollow), the other
reaching forward. When feet arm under the legs (to
are touching mini tramp, arms assist heel drive).
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.
Shoulder blocks at padded Have gymnast stand facing a
wall wall, lean in with an arm circle
and block off the wall with
straight arms. Really focus on
blocking through the
shoulders.
Handstand pops Stand in a low lunge, arms Stand beside the gymnast &
down. Quickly swing the arms catch his/her legs. Support
forward and up to ears while the gymnast in the
leaning forward and kicking handstand & help with the
up to a handstand. As soon as pop by lifting, if needed.
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.
Handstand flat back on 8” Stand in a lunge facing 8” Stand on the mat & catch
mat mat. Kick up to a handstand the gymnast’s legs in the
with hands on the mat. handstand. You may need
Block/pop through shoulders, to support the gymnast the
lean, and fall forward into a first time. Help the
hollow, with back landing on gymnast lean into the fall.
the mat.
Drills & Progressions:
· Handstand
· Handstand forward roll
· Handstand pops
· Handstand bounces on
tumble track
Forward roll onto resi mat From a short, fast run, the Similar to spotting a squat
gymnast punches off the on, you will stand between
springboard, swinging the the board and the resi &
arms forcefully up to the ears. catch the gymnast by the
Drive the heels up and behind hips to guide them up &
while the hands reach for the over in the roll.
mat, tucking the chin and
executing a forward roll on top
of the mat.
Drills:
· Forward roll on floor
· Dive forward roll on 8”
mat from springboard
Handstand fall flat on resi From a strong run, the Stand between the board &
mat gymnast hurdles with a fast, the resi. The arm closer to
forceful arm swing on takeoff the resi will reach under the
from the springboard, reaches gymnast’s belly to guide
for the resi mat while driving upward motion of the skill
heels up to the ceiling. Head while your other arm will
should stay in, focus on hands, catch under the legs to
stretched, tight body with guide the heel drive.
arms and legs straight, legs
together. Push through the It is helpful for beginners if
shoulders in the vertical you stop them in the
support phase of the handstand phase of this
handstand to fall to a hollow skill so they can gain
hold on the mat. It is control. If they’re light
important that the gymnast enough, you can stop them
not lean forward during the in mid-air to guide them
hurdle, as this results in better toward the mat.
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
Front handspring over Short, fast run toward the Kneel beside the rebounder
rebounder into pit rebounder (set at the edge of or sit astride it, out of the
the pit). Pass through way of the gymnast. You
handstand pop position, will more likely catch the
hands going on rebounder, after-flight of this skill, so
and kicking hard up to catch the gymnast’s nearer
handstand. Block through the arm with 1 hand & his/her
shoulders while the body is in back with your other hand
a handstand on the to guide into the pit.
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”
mat
· Handstand pops
· Handstand bounces on
tumble track/trampoline
Front handspring on resi From a fast, strong run and Stand between the board &
mat hurdle with a strong arm the resi. As the gymnast
swing on takeoff from the hits the handstand, assist in
springboard, drive the heels blocking by grabbing both
up while reaching for the resi arms & pushing them up
mat, head in, legs together and hard.
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
Front handspring on table See front handspring on resi Stand to the side of the
above. Hands land on top of table or between the board
the table, shoulder distance & the table, whichever is
apart. Land on feet on the more comfortable to you.
opposite side of the table. (Standing on a low spotting
block is helpful if you have
Drills: to spot the entire skill by
yourself because you can
reach the gymnast during
· Handstand flat back on
all phases of the
resi
handspring. If you choose
to stand in between the
· Front handspring off board & the table, you may
rebounder into pit need a second coach to spot
the after-flight.)
· Front handspring on resi
mat Standing in front of the
table: spot as if you are
· Handstand, block off spotting a handstand flat
table, land flat back on resi back on the resi, but you
mat 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