Gym Drill Pro

Vault - Gym Drill Pro

Gymnastics Drills for Better Skills

Handspring


Straight Jump

Straight Jump

The gymnast should run and gradually increase their speed. They should perform a hurdle onto the springboard with their arms making a back-circle motion. The gymnast should rebound with their arms up, executing a slight stretch jump during the flight. They should land to a controlled position on the mat with their arms in front of their shoulders.

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Salto forward

Salto forward

The last jump onto the springboard should be low and long. A strong push of the legs against the springboard, the body is extended. As the gymnast leaves the springboard arms should reach upward and forward as the centre of mass rises to shoulder height and the tucking rotation is started. Legs are bent, arms follow the legs. The body is extending prior to landing.

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Front handspring

Front handspring

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 backwards. 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 backwards. 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.

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Yamashita

Yamashita

The first part of the Yamashita vault is very similar to a handspring. 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 backwards. 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 backwards. As the body leaves the table during the vertical position, it should be fully extended. The gymnast’s feet should be held up, and their body should forcefully transition into a pike position as rapidly as possible. There should be a strong rotation of the upper body upward and forward toward the legs during this motion. The body should have a minimum of 135° in a piked position before forcefully re-extending into a fully stretched position by the time of landing.

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1/4 or 1/2 tw in 1st Flight



Tsukahara

Tsukahara

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. Their hands should reach the table as fast as possible. Their first arm should be bent, 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. After the round-off, a back salto should follow before the gymnast’s landing. The knees should be bent in order to absorb the force from landing.

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Kasamatsu

Kasamatsu

The Kasamatsu vault is similar to the Tsukahara full twist. In the Kasamatsu vault, the body starts turning away from the horse from the quarter turned position in the pre-flight. For example, if the gymnast has done a left quarter turn to get onto the horse, the last push should happen from the right hand. Then, the body should turn to the left (away from the horse). This is the same direction as the first quarter turn in the pre-flight. The blocking action from the right shoulder should finish with the body facing forward. The first half turn action should already be completed at this point. If the gymnast does a front somersault and a half turn from here, the body will have completed a full twist. The gymnast should land facing the horse.

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Round-off Entry


Yurchenko

Yurchenko

The vault starts with a roundoff. Perform normal hurdle with raising up arms and opening the shoulders angle. Strong kick of the back leg, push the floor with the lung leg, at last monet twist the first hand on the floor sideway, on handstand legs are already together, turn another ¼ turn around the first hand and put the second hend on the floor. In this way the gymnast should finish half turn slightly before handstand in extend tight position. Than follows effective snapdown with push of the hands till the end of the fingers. Finish the round off in hollow body position, legs are tight, in. The head is slightly down, arms are in horizontal, ready for strong kick back. Next move is back handspring. Body transforms in tight arch. Strong arm kick backward. Head slightly is open, follows the hands. Gymnast should reach the table slightly before handstand in arch position. There are two conception of blocking action. One is regular block as the gymnast is performing it at the floor - snapdown block. In this case the arms push the surface downward and after that upper body transforms into hollow. Second concept is pushing in opposite - upward. This technique is more convenient for high difficulty skills as Yurchenko layout, with twists and etc. It helps the gymnast to obtain higher take-off. It’s suitable also for more experienced gymnasts, who develop faster run. After the snapdown the gymnast perform regrouped back tucked.

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Roundoff with 1/2 tw


Roundoff 1/2

Round-off with ½ Turn in First Phase

The vault starts with a roundoff. Perform normal hurdle with raising up arms and opening the shoulders angle. Strong kick of the back leg, effective snapdown with push of the hands till the end of the fingers. Finish the round off in hollow body position, legs are tight, in. The head is slightly down, arms are in horizontal, ready for strong kick back. Next move is back handspring with half turn in the first part of the backhandspring. Perform the half turn before reach handstand on the table. Turn from the hip, at the same time strong back kick of the arms. Block the table on handstand, not later. Follow regular front handspring. The difference between the Yurchenko vault and this vault is the half turn. Emphasize on half turn from the hip, mean centre of gravity, and strong kick of the heels.

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Roundoff with 3/2 tw



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.