Beginner Vault

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General > Sprint > Hurdle > Board > Preflight > Table > Postflight > Landing


General Vault Training

Before beginning Vault training children should be expert and consistent at landing and falling safely.

Click PLAY or watch LANDING ON THE FEET on YouTube.

Elephant Vaulting is an ideal activity to challenge children to climb up and over obstacles. Click PLAY or watch an example on YouTube.

Click PLAY or watch a sample jumping obstacle course on YouTube. These are preschool boys learning how to fall safely.

General physical preparation is prerequisite to optimal motor training later. For beginners (and early season) muscular endurance is highest priority. Simple exercises done 20 times or more in series will help prepare ligaments, tendons and bones for higher forces later.

Lower Body Endurance > Strength > Power

Click PLAY or watch an example of HEIGHT jumps on YouTube.

Click PLAY or watch an example of DISTANCE jumps on YouTube.

Once beginners are competent with two feet, begin single leg exercises.

Click PLAY or watch a sample on YouTube.

Core Body Endurance > Strength > Power

Uper Body Endurance > Strength > Power


Sprint Training

It will be years before children run like adults. Keep it fun at first.

Races are ideal for beginners. Click PLAY or watch it on YouTube.

By age 5 we can start introducing simple sprint drills from Athletics.

Click PLAY or watch Marching on the spot on YouTube.
Click PLAY or watch Marching slowly on YouTube.
Click PLAY or watch High knees on YouTube.
Click PLAY or watch Fast feet on YouTube.
Arms should be kept bent at about 90 degrees. Click PLAY or watch an example on YouTube.

Click PLAY or watch an example of RESISTED sprinting on YouTube.


Hurdle Training

Spend enough time to get an efficient hurdle. It’s one of the most problematic phases of the vault for many children.

The hurdle can be done as a chassé, or by switching feet from the last sprint foot placement. Most gymnasts do the latter. We might conclude it’s slightly more powerful.

Click PLAY or watch gymnasts switch feet on YouTube.


Board Training

Kids learn to generate additional rotation by pushing their feet forward on takeoff. The reaction force in the opposite direction helps with forward rotation.

Click PLAY or watch a sample exercise on YouTube.

Zero Gravity posted some additional Board drills at the start of this video.


Preflight Training

Get comfortable springing to a tight arched position with body at about a 45 degree angle. Challenge = repeat in series with a sponge between the feet. This should be automatic before doing any preflight from a run.

Click PLAY or watch it on YouTube.

 

Table Training


Postflight Training


Landing Training

Additional Beginner Vault resources

Jason Mortimer’s GymTactics tutorials are fantastic. Click PLAY or watch some of his Vault exercises on YouTube.

Coach Dee is another expert. Click PLAY or watch some of her Vault drills on YouTube.

Click PLAY or watch yet more from NVG Girls on YouTube.