The roundoff on the table is a basic EG2 vault skill. Despite the similarities it has with the floor roundoff, the vault roundoff has some technical differences. The gymnast should run towards the table and gradually increase their speed. Their last step before reaching the springboard should be long and low. They should jump on the springboard with tight knees and their legs together. After the back circle during the hurdle, the hands should reach the table as fast as possible. Their first arm should reach the nearest end of the table, with this hand rotated one quarter to the side. The second hand should be placed further away, depending on the gymnast’s speed. This wide armed method is essential for creating a better block and higher take-off. The body should reach a half turn position in the handstand, with an energetic block and whip. At handstand, the body releases upward and opens prior to the landing. The gymnast should emphasize on the position of the hands on the table, the first one reaches the surface as fast as possible, evenly placed at the curve of the table (depends on the speed). The second one places as far as possible in order to block efficiently and to transform the speed into height for the second phase of the vault. The hand placement should occur before reaching handstand. The block and release should immediately begin during the handstand, not afterward.
The gymnast should start with their hurdle, raising their arms up and opening their shoulder angle. Their back leg should perform a strong kick backward. Their lunge leg should push down on the floor. As they lean forward, they should twist their first hand 1/4 before reaching the floor. The hand placement should not be excessively close or far from the feet. The lunge leg follows the back leg, where they should close together by the time the gymnast reaches handstand. At the same time, the gymnast should continue twisting around their first arm until the second hand is placed down. This second hand should be turned an additional 1/4. Next follows the snap down. The gymnast’s body should release in hollow, with their arms extended around horizontal. Their head should be between their arms, with their feet in front, ready for a back handspring or tempo salto. In the case of a backflip after the roundoff, the legs should arrive slightly back instead of vertical. The arms should be overhead with the head in a neutral position. The hips should be in and the body should be in a slightly arched position.
The gymnast should gradually accelerate as they get closer to the springboard. At the final step of the run, the gymnast should jump onto the springboard. This jump should remain low and long with their arms circling backward. There should be a strong push from their legs against the board as their arms are swung forward into the take-off. During the flight onto the table, the gymnast’s heels should lift strongly and their arms should reach quickly to make contact with the table. The body should be slightly arched or straight and should rotate around the hands. The block with the arms and shoulders must occur just before the handstand position. The gymnast’s head should be slightly backward. The gymnast’s body should remain slightly arched during the flight phase, and the degree of rotation should be controlled by moving the arms upward or to the side. During the landing, the feet should land in front of the body. The gymnast’s legs, hips, and ankles should bend to control the landing.
The gymnast should do a short run and regular cartwheel with a strong push off their hands in the handstand position. The body should take-off with a high release off the ground. The gymnast should land sideways with their legs open.
This drill is the same as the cartwheel hop, but performed on a springboard. The scope of this drill is to increase the gymnast’s speed, and widen the placement of the hands. This will help create a stronger push and result in a higher take-off.
Replace the springboard with a cheese mat. Increase the speed of the run, and improve the push in the handstand for higher take-offs.
Integral part of gymnastics coaching process are skill drills. They help gymnasts to learn easier and technically correct. With GYM DRILL PRO you will find variety of ideas for the most the basic gymnastics skills. There are plenty of images with skill drill progressions. It is intended to support explicitly the qualified coaches in their daily coaching business. DO NOT practice without the guidance of proper professionals.