5/27/15 1 Basic Vault Progressions Sarah Myers 0 Kidsport Gymnastics Academy How to create great vaulters? Patience is key, do not rush the process Make it fun for the kids because it is a very repetitive learning process Strong basics, don’t skip or rush through the running and board work sections to get to the actual vault Utilize return stations for more reps and conditioning Don’t be afraid to take a step or 2 back to create something great! Let’s start at the beginning We usually change groups and possibly coaches in the summer. When we get a new group we like to review the basics from the very beginning to make sure everyone is starting from the same place. We have 30 minute vault rotations Split them into 3 sections – for several weeks to make sure basics are strong and correct before moving deeper into the vault Preperation Running Vaulting Sample Circuits Preparation Circuit - 30 sec each - Tuesday!!! #1 - Single Leg Stand on Balance Disc - Left #2 - Single Leg Stand on Balance Disc – Right #3 - Handstand Against Wall 1 2 3 4
15
Embed
Vault Presentation - USA Gymnastics › pages › education › courses › U310 › 8 › ... · !After several weeks of Preparation Stations we start to move away from them and
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
5/27/15
1
Basic Vault Progressions Sarah Myers 0 Kidsport Gymnastics Academy
How to create great vaulters? Ê Patience is key, do not rush the process Ê Make it fun for the kids because it is a very repetitive learning process Ê Strong basics, don’t skip or rush through the running and board work sections to get
to the actual vault Ê Utilize return stations for more reps and conditioning Ê Don’t be afraid to take a step or 2 back to create something great!
Let’s start at the beginning Ê We usually change groups and possibly coaches in the summer. Ê When we get a new group we like to review the basics from the very beginning to
make sure everyone is starting from the same place. Ê We have 30 minute vault rotations Ê Split them into 3 sections – for several weeks to make sure basics are strong and
correct before moving deeper into the vault Ê Preperation Ê Running Ê Vaulting
Sample Circuits Preparation Circuit - 30 sec each - Tuesday!!! Ê #1 - Single Leg Stand on Balance Disc - Left Ê #2 - Single Leg Stand on Balance Disc – Right Ê #3 - Handstand Against Wall Ê #4 - Leg Lifts Ê #5 - Arm Circles w/ Bands Ê #6 - Hamstring Lean & Hold Ê #7 - Bungee Bounces on Board Ê #8 - Exploding Mountain Climbers over Panel Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Preparation Circuit - 30 sec each - Friday!!! Ê #1 - Single Leg Stand on Balance Disc – Left - Relevee Ê #2 - Single Leg Stand on Balance Disc – Right - Relevee Ê #3 – ½ HS Shoulder Shrugs to Finger Tips Ê #4 – Pike Holds Ê #5 – Step off Mat and Rebound back up Ê #6 – Spotted Pogos Ê #7 – Shuttle Runs Ê #8 – Push-up Blocks Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Sample List of Different Preparation Drills Lower Body Stations Ê Double Leg Stand on Blance Disc Ê Single Leg Stand on Balance Disc Ê Double Leg Stand on Balance Disc in Plie Ê Single Leg Stand on Balance Disc in Plie Ê Double Leg Stand onBalance Disx in Relevee Ê Single Leg Stand on Balance Disc in Relevee Ê Ankle Strengthening with Bands Ê Hamstring Lean & Hold Ê Exploding Mountain Climbers over Panel Mat
Shapes Ê Handstand Against Wall Ê Handstand Shoulder Shrugs Against Wall Ê Orange Strap Holds Ê Hollow Hold on Stahl Bars – Belly to bars Ê Hollow Hold on Stahl Bars - Back to bars Ê Spotted Pogos - Standing Ê Spotted Pogos - Handstand
Board Work Ê Spotted Shapes on Board Ê Bungee Bounces on Board Ê Arm Circles w/ Bands Ê Step off Mat and Rebound back up Running Drills Ê Sitting in front of mirror working correct arms Ê Pushing P-Block Ê Shuttle Run Ê Partner Run Ê Timed Runs Ê Running Drills – High Kness, Butt Kickers, Deer Runs, erc… Blocking Ê Knee Finger Tips Push-ups Ê Spotted Pogos – Handstands Ê 1/2 HS Shoulder Srugs to Finger Tips Ê Push-up Blocks – Flat Ê Push-up Blocks – Up a Level
Conditioning Ê Leg Lifts Ê Single Leg Quick Leg Lifts Ê Pike Holds Ê Tuck Ups Ê Pull-ups Ê Chin-ups
Preparation Drills Video
Moving forward with your vault Ê After several weeks of Preparation Stations we start to move away from them and
work more on vault drills Ê We start with a warm-up – sometimes the coach is active and sometimes it is a warm-
up that allows the coach to set up stations due to other groups being there before them.
Ê After warm-up we set-up a circuit of stations that breaks down different sections of the vault that they are working.
Ê Sometimes it is a continuous circuit and sometimes they will stay for a certain length of time.
Ê We spend lots of time on pieces and when the pieces are strong enough, we try to put them together.
Ê After we put them together, we analyze the weakest pieces and change our circuits to improve that area before trying again.
How I create my circuits Ê Create lists for each section of the vault that you need to work on Ê Run Ê Board Work Ê Shapes Ê Blocking Ê Post Flight Ê Landing
Ê Create your circuit with a goal/purpose in mind and select drills from the lists above that will reflect that goal. I have a different goal for each different circuit
Ê I create a circuit for each day, and I repeat that weeks workout for a few weeks before changing, unless something is obviously to easy or to hard.
Ê I set a date to try and put the pieces together, usually the last few minutes of the last practice that week.
Ê After you see the whole vault, re-evaluate and then create a new week of circuits to attack the weak areas and set new goals.
Tips… Ê Communicate with your kids!!! Let them know what each drill is working on and why.
Ê Try to use visual aids when possible, drawings, videos, kids. Most kids are visual learners and you will see a huge improvement when you adjust to the best way each kid learns.
Ê Have kids repeat corrections and more importantly, what they have to do to make that correction!
Sample Circuit – Day 1 Day 1 Warm-up – Focus on mechanics and arms! Ê Jog with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê Butt kickers with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê High Knees with correct arm swing Ê Walk – Jog – Run – Sprint Ê Arm Circle Punches, no step! Ê Power Skip with Arms Ê Arm Circle Punches, no step! Ê Deer Runs with correct arms – take a picture at top of each run Ê Arm Circle Punches, no step!
Day 1 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and resi/table) Ê Handstand Flatback against wall – Belly to wall push tall to fall to flatback Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê If TT available – Run to arm circle flatback **ASK ME** (working on feet getting in
front and chest back) Ê Stahl Bars – Leg Snaps – 8 on one leg – switch legs the next time Ê Stahl Bars – Hang and hold hollow – belly facing bars – only toes touching – 20 sec –
back slightly rounded, hips and arm pits flat – Reverse Direction next time with back pressed against bars
Sample Circuit – Day 2 Day 2 Warm-up – Focus on improving speed and strength of run Ê Shuttle Runs on runway – mark three marks with Velcro Ê Partner Runs – with tubing – on outside vault runway Ê Arm Circle Punches on TT from side to side Ê Push P-block or Blue trap – on edge of floor – takes 3
Day 2 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and table) Ê Standing Shoulder shrugs with weights Ê Single Leg balance – 20 sec – switch legs next time Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê Push-up hops in boxes if TT available Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Leg Lifts – set of 5 each time
Sample Circuit – Day 3 Day 3 Warm-up – Focus on board work and some arm work Ê Straight Leg Skips with Arm Circles down runway Ê Spotted Straight Jump Pogos on board Ê Shoulder Shrugs against wall Ê Off Mat on Landing Mat - Hurdle – Stop on spring board Ê Off Block – Drop - Hurdle – Rebound on spring board Ê Run to Arm Circle Straight Jump
Day 3 Stations – Circuit Ê Run to arm circle straight jump and spotted assistance to HS onto table
Straight Jump off Table to stick Ê Bungee Bar Hold – 20 sec Ê 8” + Panel Mat + Launch Pad = Handspring Flatback **Goal is to clear Panel Mats** Ê If TT available – Donkey Kick to HS Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Pike Holds on bars – compete with teammate!
Video of Day 1 Warm-up
Sample List of Running Drills Ê Jogging with correct arm form Ê High Knees Ê Butt Kickers Ê Power Skips with Arm Circles Ê Single Leg Hops Ê Single Leg Hops with Tuck Kick Motion – More Advanced Ê Deer Runs Ê Shuttle Runs Ê Timed Runs Ê Pushing P-Block Ê Counting Steps Ê Partner Runs with Tubing and or Sliders Ê Leg Snaps
Sample List of Board Work Drills Ê Bulls eye Toss & Bulls Eye Zig Zag Ê Launch Pad Toss & Launch Pad Zig Zag Ê Jump the Creek Ê Hurdle to back off TT or into Pit Ê Slow Motion Board Contact Ê One foot hurdle to board & Stop! Ê One foot hurdle to board & Punch! Ê Punch and rebound back Ê Short Run to Board Ê Full Run Ê Arm Circle Straight Jumps
Video of Board Work Drills
Sample List of Shaping Drills Ê Tight body lifts and falls Ê Hold shape on Floor or Flat Surface Ê Partner Holds Ê Strap Holds Ê Stahl Bar Shapes Ê Upper Body Lifts Ê Pogos Ê Handstand Holds against walls Ê Contact Position Hold (board and table/mat)
Video of Shaping Drills
Sample List of Blocking Drills Ê Standing Shrugs with weights Ê Shoulder Shrugs Ê Handstand Pogos with Coach Ê Push up Blocks to Trap (Push-up Shape on Board – Block to hands up onto trap) Ê Wall Blocks to Belly Ê TT Blocks with Resi and Mat Ê Handstand Blocks on floor Ê Step to Handstand Block from Board Ê Handstand Blocks up onto mat Ê Block off Launch Pad to HS Flatback Ê Flatbacks over Panel Mats – Several Variations Ê Spotted Block off Spring board to work vertical rise Ê Block off Springboard to Flatback onto 8” Ê Block off Inclined Springboard to Handspring onto 8” Ê Spotted Handspring Blocks off Table (coach is behind vault to spot vertical block) Ê Block – Block up a level off board or table
Video of Blocking Drills
Sample List of Post Flight Drills Ê Handstand Fall off Table with Coach Spotting – Catch at horizontal and guide down –
maintaining tension Ê Can guide to Flatback or to Feet for Handspring
Ê Handspring over Resi Ê Can do it short or long way – Make it a contest
Ê Handspring over P-Block (can also add board to P-block) Ê Can go to Flatback onto Resi or to Feet for Handspring
Ê Set goals/challenges for distance, rise, landing, etc… Ê Clear the mat or table Ê Distance from Table Ê Stuck Landings
Ê Handspring onto resi off vault table – Silver Vault
Video of Post Flight Drills
Sample List of Landing Drills Ê Long Jump Stick Ê Straight Jump Stick off Block Ê Straight Jump off with Head Released Ê Stick Saltos off TT Ê Stick Front Tucks on Floor Ê Stick Front Tucks off Table
Video of Landing Drills
Sample List of Tumble Trac Drills Ê Donkey Kicks to Handstands Ê Hip Hops Ê Traveling Push-up Hops in box Ê Handstand Blocks– Arm Circle Reach into it Ê How many bounces can you do?
Ê Bounders Ê Dive Rolls up onto mats Ê Front Tucks Ê Front Pikes Ê Front Layouts
Video of Tumble Trac Drills
Use Return Stations You can use any of the previous lists for Return stations, just pick drills that are safe without a spot and that they already do really well. Ê Preparation Stations Ê Running Drill Stations Ê Board Work Stations Ê Blocking Stations Ê Post Flight Stations Ê Landing Stations Ê Tumble Trac Stations
More Videos of Actual Vaults & Drills
Recap Ê Be Patient and build strong basics Ê Make it fun for the kids to work hard Ê Adjust to help kids learn Ê Work the pieces before working the whole vault Ê Work on weak pieces before working going back to whole vault Ê Make lists that work for your gym and equipment to pull from for your workouts Ê Have a plan and share that plan with your gymnasts!
Thank you to all of my girls for their hard work! Contact Info – Sarah Myers [email protected]
1
2
3
4
5
6
1
2
7
8
9
1
2
10
1
2
11
1
2
12
1
2
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
5/27/15
2
Basic Vault Progressions Sarah Myers 0 Kidsport Gymnastics Academy
How to create great vaulters? Ê Patience is key, do not rush the process Ê Make it fun for the kids because it is a very repetitive learning process Ê Strong basics, don’t skip or rush through the running and board work sections to get
to the actual vault Ê Utilize return stations for more reps and conditioning Ê Don’t be afraid to take a step or 2 back to create something great!
Let’s start at the beginning Ê We usually change groups and possibly coaches in the summer. Ê When we get a new group we like to review the basics from the very beginning to
make sure everyone is starting from the same place. Ê We have 30 minute vault rotations Ê Split them into 3 sections – for several weeks to make sure basics are strong and
correct before moving deeper into the vault Ê Preperation Ê Running Ê Vaulting
Sample Circuits Preparation Circuit - 30 sec each - Tuesday!!! Ê #1 - Single Leg Stand on Balance Disc - Left Ê #2 - Single Leg Stand on Balance Disc – Right Ê #3 - Handstand Against Wall Ê #4 - Leg Lifts Ê #5 - Arm Circles w/ Bands Ê #6 - Hamstring Lean & Hold Ê #7 - Bungee Bounces on Board Ê #8 - Exploding Mountain Climbers over Panel Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Preparation Circuit - 30 sec each - Friday!!! Ê #1 - Single Leg Stand on Balance Disc – Left - Relevee Ê #2 - Single Leg Stand on Balance Disc – Right - Relevee Ê #3 – ½ HS Shoulder Shrugs to Finger Tips Ê #4 – Pike Holds Ê #5 – Step off Mat and Rebound back up Ê #6 – Spotted Pogos Ê #7 – Shuttle Runs Ê #8 – Push-up Blocks Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Sample List of Different Preparation Drills Lower Body Stations Ê Double Leg Stand on Blance Disc Ê Single Leg Stand on Balance Disc Ê Double Leg Stand on Balance Disc in Plie Ê Single Leg Stand on Balance Disc in Plie Ê Double Leg Stand onBalance Disx in Relevee Ê Single Leg Stand on Balance Disc in Relevee Ê Ankle Strengthening with Bands Ê Hamstring Lean & Hold Ê Exploding Mountain Climbers over Panel Mat
Shapes Ê Handstand Against Wall Ê Handstand Shoulder Shrugs Against Wall Ê Orange Strap Holds Ê Hollow Hold on Stahl Bars – Belly to bars Ê Hollow Hold on Stahl Bars - Back to bars Ê Spotted Pogos - Standing Ê Spotted Pogos - Handstand
Board Work Ê Spotted Shapes on Board Ê Bungee Bounces on Board Ê Arm Circles w/ Bands Ê Step off Mat and Rebound back up Running Drills Ê Sitting in front of mirror working correct arms Ê Pushing P-Block Ê Shuttle Run Ê Partner Run Ê Timed Runs Ê Running Drills – High Kness, Butt Kickers, Deer Runs, erc… Blocking Ê Knee Finger Tips Push-ups Ê Spotted Pogos – Handstands Ê 1/2 HS Shoulder Srugs to Finger Tips Ê Push-up Blocks – Flat Ê Push-up Blocks – Up a Level
Conditioning Ê Leg Lifts Ê Single Leg Quick Leg Lifts Ê Pike Holds Ê Tuck Ups Ê Pull-ups Ê Chin-ups
Preparation Drills Video
Moving forward with your vault Ê After several weeks of Preparation Stations we start to move away from them and
work more on vault drills Ê We start with a warm-up – sometimes the coach is active and sometimes it is a warm-
up that allows the coach to set up stations due to other groups being there before them.
Ê After warm-up we set-up a circuit of stations that breaks down different sections of the vault that they are working.
Ê Sometimes it is a continuous circuit and sometimes they will stay for a certain length of time.
Ê We spend lots of time on pieces and when the pieces are strong enough, we try to put them together.
Ê After we put them together, we analyze the weakest pieces and change our circuits to improve that area before trying again.
How I create my circuits Ê Create lists for each section of the vault that you need to work on Ê Run Ê Board Work Ê Shapes Ê Blocking Ê Post Flight Ê Landing
Ê Create your circuit with a goal/purpose in mind and select drills from the lists above that will reflect that goal. I have a different goal for each different circuit
Ê I create a circuit for each day, and I repeat that weeks workout for a few weeks before changing, unless something is obviously to easy or to hard.
Ê I set a date to try and put the pieces together, usually the last few minutes of the last practice that week.
Ê After you see the whole vault, re-evaluate and then create a new week of circuits to attack the weak areas and set new goals.
Tips… Ê Communicate with your kids!!! Let them know what each drill is working on and why.
Ê Try to use visual aids when possible, drawings, videos, kids. Most kids are visual learners and you will see a huge improvement when you adjust to the best way each kid learns.
Ê Have kids repeat corrections and more importantly, what they have to do to make that correction!
Sample Circuit – Day 1 Day 1 Warm-up – Focus on mechanics and arms! Ê Jog with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê Butt kickers with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê High Knees with correct arm swing Ê Walk – Jog – Run – Sprint Ê Arm Circle Punches, no step! Ê Power Skip with Arms Ê Arm Circle Punches, no step! Ê Deer Runs with correct arms – take a picture at top of each run Ê Arm Circle Punches, no step!
Day 1 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and resi/table) Ê Handstand Flatback against wall – Belly to wall push tall to fall to flatback Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê If TT available – Run to arm circle flatback **ASK ME** (working on feet getting in
front and chest back) Ê Stahl Bars – Leg Snaps – 8 on one leg – switch legs the next time Ê Stahl Bars – Hang and hold hollow – belly facing bars – only toes touching – 20 sec –
back slightly rounded, hips and arm pits flat – Reverse Direction next time with back pressed against bars
Sample Circuit – Day 2 Day 2 Warm-up – Focus on improving speed and strength of run Ê Shuttle Runs on runway – mark three marks with Velcro Ê Partner Runs – with tubing – on outside vault runway Ê Arm Circle Punches on TT from side to side Ê Push P-block or Blue trap – on edge of floor – takes 3
Day 2 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and table) Ê Standing Shoulder shrugs with weights Ê Single Leg balance – 20 sec – switch legs next time Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê Push-up hops in boxes if TT available Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Leg Lifts – set of 5 each time
Sample Circuit – Day 3 Day 3 Warm-up – Focus on board work and some arm work Ê Straight Leg Skips with Arm Circles down runway Ê Spotted Straight Jump Pogos on board Ê Shoulder Shrugs against wall Ê Off Mat on Landing Mat - Hurdle – Stop on spring board Ê Off Block – Drop - Hurdle – Rebound on spring board Ê Run to Arm Circle Straight Jump
Day 3 Stations – Circuit Ê Run to arm circle straight jump and spotted assistance to HS onto table
Straight Jump off Table to stick Ê Bungee Bar Hold – 20 sec Ê 8” + Panel Mat + Launch Pad = Handspring Flatback **Goal is to clear Panel Mats** Ê If TT available – Donkey Kick to HS Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Pike Holds on bars – compete with teammate!
Video of Day 1 Warm-up
Sample List of Running Drills Ê Jogging with correct arm form Ê High Knees Ê Butt Kickers Ê Power Skips with Arm Circles Ê Single Leg Hops Ê Single Leg Hops with Tuck Kick Motion – More Advanced Ê Deer Runs Ê Shuttle Runs Ê Timed Runs Ê Pushing P-Block Ê Counting Steps Ê Partner Runs with Tubing and or Sliders Ê Leg Snaps
Sample List of Board Work Drills Ê Bulls eye Toss & Bulls Eye Zig Zag Ê Launch Pad Toss & Launch Pad Zig Zag Ê Jump the Creek Ê Hurdle to back off TT or into Pit Ê Slow Motion Board Contact Ê One foot hurdle to board & Stop! Ê One foot hurdle to board & Punch! Ê Punch and rebound back Ê Short Run to Board Ê Full Run Ê Arm Circle Straight Jumps
Video of Board Work Drills
Sample List of Shaping Drills Ê Tight body lifts and falls Ê Hold shape on Floor or Flat Surface Ê Partner Holds Ê Strap Holds Ê Stahl Bar Shapes Ê Upper Body Lifts Ê Pogos Ê Handstand Holds against walls Ê Contact Position Hold (board and table/mat)
Video of Shaping Drills
Sample List of Blocking Drills Ê Standing Shrugs with weights Ê Shoulder Shrugs Ê Handstand Pogos with Coach Ê Push up Blocks to Trap (Push-up Shape on Board – Block to hands up onto trap) Ê Wall Blocks to Belly Ê TT Blocks with Resi and Mat Ê Handstand Blocks on floor Ê Step to Handstand Block from Board Ê Handstand Blocks up onto mat Ê Block off Launch Pad to HS Flatback Ê Flatbacks over Panel Mats – Several Variations Ê Spotted Block off Spring board to work vertical rise Ê Block off Springboard to Flatback onto 8” Ê Block off Inclined Springboard to Handspring onto 8” Ê Spotted Handspring Blocks off Table (coach is behind vault to spot vertical block) Ê Block – Block up a level off board or table
Video of Blocking Drills
Sample List of Post Flight Drills Ê Handstand Fall off Table with Coach Spotting – Catch at horizontal and guide down –
maintaining tension Ê Can guide to Flatback or to Feet for Handspring
Ê Handspring over Resi Ê Can do it short or long way – Make it a contest
Ê Handspring over P-Block (can also add board to P-block) Ê Can go to Flatback onto Resi or to Feet for Handspring
Ê Set goals/challenges for distance, rise, landing, etc… Ê Clear the mat or table Ê Distance from Table Ê Stuck Landings
Ê Handspring onto resi off vault table – Silver Vault
Video of Post Flight Drills
Sample List of Landing Drills Ê Long Jump Stick Ê Straight Jump Stick off Block Ê Straight Jump off with Head Released Ê Stick Saltos off TT Ê Stick Front Tucks on Floor Ê Stick Front Tucks off Table
Video of Landing Drills
Sample List of Tumble Trac Drills Ê Donkey Kicks to Handstands Ê Hip Hops Ê Traveling Push-up Hops in box Ê Handstand Blocks– Arm Circle Reach into it Ê How many bounces can you do?
Ê Bounders Ê Dive Rolls up onto mats Ê Front Tucks Ê Front Pikes Ê Front Layouts
Video of Tumble Trac Drills
Use Return Stations You can use any of the previous lists for Return stations, just pick drills that are safe without a spot and that they already do really well. Ê Preparation Stations Ê Running Drill Stations Ê Board Work Stations Ê Blocking Stations Ê Post Flight Stations Ê Landing Stations Ê Tumble Trac Stations
More Videos of Actual Vaults & Drills
Recap Ê Be Patient and build strong basics Ê Make it fun for the kids to work hard Ê Adjust to help kids learn Ê Work the pieces before working the whole vault Ê Work on weak pieces before working going back to whole vault Ê Make lists that work for your gym and equipment to pull from for your workouts Ê Have a plan and share that plan with your gymnasts!
Thank you to all of my girls for their hard work! Contact Info – Sarah Myers [email protected]
1
2
3
4
5
6
1
2
7
8
9
1
2
10
1
2
11
1
2
12
1
2
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
5/27/15
3
Basic Vault Progressions Sarah Myers 0 Kidsport Gymnastics Academy
How to create great vaulters? Ê Patience is key, do not rush the process Ê Make it fun for the kids because it is a very repetitive learning process Ê Strong basics, don’t skip or rush through the running and board work sections to get
to the actual vault Ê Utilize return stations for more reps and conditioning Ê Don’t be afraid to take a step or 2 back to create something great!
Let’s start at the beginning Ê We usually change groups and possibly coaches in the summer. Ê When we get a new group we like to review the basics from the very beginning to
make sure everyone is starting from the same place. Ê We have 30 minute vault rotations Ê Split them into 3 sections – for several weeks to make sure basics are strong and
correct before moving deeper into the vault Ê Preperation Ê Running Ê Vaulting
Sample Circuits Preparation Circuit - 30 sec each - Tuesday!!! Ê #1 - Single Leg Stand on Balance Disc - Left Ê #2 - Single Leg Stand on Balance Disc – Right Ê #3 - Handstand Against Wall Ê #4 - Leg Lifts Ê #5 - Arm Circles w/ Bands Ê #6 - Hamstring Lean & Hold Ê #7 - Bungee Bounces on Board Ê #8 - Exploding Mountain Climbers over Panel Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Preparation Circuit - 30 sec each - Friday!!! Ê #1 - Single Leg Stand on Balance Disc – Left - Relevee Ê #2 - Single Leg Stand on Balance Disc – Right - Relevee Ê #3 – ½ HS Shoulder Shrugs to Finger Tips Ê #4 – Pike Holds Ê #5 – Step off Mat and Rebound back up Ê #6 – Spotted Pogos Ê #7 – Shuttle Runs Ê #8 – Push-up Blocks Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Sample List of Different Preparation Drills Lower Body Stations Ê Double Leg Stand on Blance Disc Ê Single Leg Stand on Balance Disc Ê Double Leg Stand on Balance Disc in Plie Ê Single Leg Stand on Balance Disc in Plie Ê Double Leg Stand onBalance Disx in Relevee Ê Single Leg Stand on Balance Disc in Relevee Ê Ankle Strengthening with Bands Ê Hamstring Lean & Hold Ê Exploding Mountain Climbers over Panel Mat
Shapes Ê Handstand Against Wall Ê Handstand Shoulder Shrugs Against Wall Ê Orange Strap Holds Ê Hollow Hold on Stahl Bars – Belly to bars Ê Hollow Hold on Stahl Bars - Back to bars Ê Spotted Pogos - Standing Ê Spotted Pogos - Handstand
Board Work Ê Spotted Shapes on Board Ê Bungee Bounces on Board Ê Arm Circles w/ Bands Ê Step off Mat and Rebound back up Running Drills Ê Sitting in front of mirror working correct arms Ê Pushing P-Block Ê Shuttle Run Ê Partner Run Ê Timed Runs Ê Running Drills – High Kness, Butt Kickers, Deer Runs, erc… Blocking Ê Knee Finger Tips Push-ups Ê Spotted Pogos – Handstands Ê 1/2 HS Shoulder Srugs to Finger Tips Ê Push-up Blocks – Flat Ê Push-up Blocks – Up a Level
Conditioning Ê Leg Lifts Ê Single Leg Quick Leg Lifts Ê Pike Holds Ê Tuck Ups Ê Pull-ups Ê Chin-ups
Preparation Drills Video
Moving forward with your vault Ê After several weeks of Preparation Stations we start to move away from them and
work more on vault drills Ê We start with a warm-up – sometimes the coach is active and sometimes it is a warm-
up that allows the coach to set up stations due to other groups being there before them.
Ê After warm-up we set-up a circuit of stations that breaks down different sections of the vault that they are working.
Ê Sometimes it is a continuous circuit and sometimes they will stay for a certain length of time.
Ê We spend lots of time on pieces and when the pieces are strong enough, we try to put them together.
Ê After we put them together, we analyze the weakest pieces and change our circuits to improve that area before trying again.
How I create my circuits Ê Create lists for each section of the vault that you need to work on Ê Run Ê Board Work Ê Shapes Ê Blocking Ê Post Flight Ê Landing
Ê Create your circuit with a goal/purpose in mind and select drills from the lists above that will reflect that goal. I have a different goal for each different circuit
Ê I create a circuit for each day, and I repeat that weeks workout for a few weeks before changing, unless something is obviously to easy or to hard.
Ê I set a date to try and put the pieces together, usually the last few minutes of the last practice that week.
Ê After you see the whole vault, re-evaluate and then create a new week of circuits to attack the weak areas and set new goals.
Tips… Ê Communicate with your kids!!! Let them know what each drill is working on and why.
Ê Try to use visual aids when possible, drawings, videos, kids. Most kids are visual learners and you will see a huge improvement when you adjust to the best way each kid learns.
Ê Have kids repeat corrections and more importantly, what they have to do to make that correction!
Sample Circuit – Day 1 Day 1 Warm-up – Focus on mechanics and arms! Ê Jog with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê Butt kickers with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê High Knees with correct arm swing Ê Walk – Jog – Run – Sprint Ê Arm Circle Punches, no step! Ê Power Skip with Arms Ê Arm Circle Punches, no step! Ê Deer Runs with correct arms – take a picture at top of each run Ê Arm Circle Punches, no step!
Day 1 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and resi/table) Ê Handstand Flatback against wall – Belly to wall push tall to fall to flatback Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê If TT available – Run to arm circle flatback **ASK ME** (working on feet getting in
front and chest back) Ê Stahl Bars – Leg Snaps – 8 on one leg – switch legs the next time Ê Stahl Bars – Hang and hold hollow – belly facing bars – only toes touching – 20 sec –
back slightly rounded, hips and arm pits flat – Reverse Direction next time with back pressed against bars
Sample Circuit – Day 2 Day 2 Warm-up – Focus on improving speed and strength of run Ê Shuttle Runs on runway – mark three marks with Velcro Ê Partner Runs – with tubing – on outside vault runway Ê Arm Circle Punches on TT from side to side Ê Push P-block or Blue trap – on edge of floor – takes 3
Day 2 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and table) Ê Standing Shoulder shrugs with weights Ê Single Leg balance – 20 sec – switch legs next time Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê Push-up hops in boxes if TT available Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Leg Lifts – set of 5 each time
Sample Circuit – Day 3 Day 3 Warm-up – Focus on board work and some arm work Ê Straight Leg Skips with Arm Circles down runway Ê Spotted Straight Jump Pogos on board Ê Shoulder Shrugs against wall Ê Off Mat on Landing Mat - Hurdle – Stop on spring board Ê Off Block – Drop - Hurdle – Rebound on spring board Ê Run to Arm Circle Straight Jump
Day 3 Stations – Circuit Ê Run to arm circle straight jump and spotted assistance to HS onto table
Straight Jump off Table to stick Ê Bungee Bar Hold – 20 sec Ê 8” + Panel Mat + Launch Pad = Handspring Flatback **Goal is to clear Panel Mats** Ê If TT available – Donkey Kick to HS Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Pike Holds on bars – compete with teammate!
Video of Day 1 Warm-up
Sample List of Running Drills Ê Jogging with correct arm form Ê High Knees Ê Butt Kickers Ê Power Skips with Arm Circles Ê Single Leg Hops Ê Single Leg Hops with Tuck Kick Motion – More Advanced Ê Deer Runs Ê Shuttle Runs Ê Timed Runs Ê Pushing P-Block Ê Counting Steps Ê Partner Runs with Tubing and or Sliders Ê Leg Snaps
Sample List of Board Work Drills Ê Bulls eye Toss & Bulls Eye Zig Zag Ê Launch Pad Toss & Launch Pad Zig Zag Ê Jump the Creek Ê Hurdle to back off TT or into Pit Ê Slow Motion Board Contact Ê One foot hurdle to board & Stop! Ê One foot hurdle to board & Punch! Ê Punch and rebound back Ê Short Run to Board Ê Full Run Ê Arm Circle Straight Jumps
Video of Board Work Drills
Sample List of Shaping Drills Ê Tight body lifts and falls Ê Hold shape on Floor or Flat Surface Ê Partner Holds Ê Strap Holds Ê Stahl Bar Shapes Ê Upper Body Lifts Ê Pogos Ê Handstand Holds against walls Ê Contact Position Hold (board and table/mat)
Video of Shaping Drills
Sample List of Blocking Drills Ê Standing Shrugs with weights Ê Shoulder Shrugs Ê Handstand Pogos with Coach Ê Push up Blocks to Trap (Push-up Shape on Board – Block to hands up onto trap) Ê Wall Blocks to Belly Ê TT Blocks with Resi and Mat Ê Handstand Blocks on floor Ê Step to Handstand Block from Board Ê Handstand Blocks up onto mat Ê Block off Launch Pad to HS Flatback Ê Flatbacks over Panel Mats – Several Variations Ê Spotted Block off Spring board to work vertical rise Ê Block off Springboard to Flatback onto 8” Ê Block off Inclined Springboard to Handspring onto 8” Ê Spotted Handspring Blocks off Table (coach is behind vault to spot vertical block) Ê Block – Block up a level off board or table
Video of Blocking Drills
Sample List of Post Flight Drills Ê Handstand Fall off Table with Coach Spotting – Catch at horizontal and guide down –
maintaining tension Ê Can guide to Flatback or to Feet for Handspring
Ê Handspring over Resi Ê Can do it short or long way – Make it a contest
Ê Handspring over P-Block (can also add board to P-block) Ê Can go to Flatback onto Resi or to Feet for Handspring
Ê Set goals/challenges for distance, rise, landing, etc… Ê Clear the mat or table Ê Distance from Table Ê Stuck Landings
Ê Handspring onto resi off vault table – Silver Vault
Video of Post Flight Drills
Sample List of Landing Drills Ê Long Jump Stick Ê Straight Jump Stick off Block Ê Straight Jump off with Head Released Ê Stick Saltos off TT Ê Stick Front Tucks on Floor Ê Stick Front Tucks off Table
Video of Landing Drills
Sample List of Tumble Trac Drills Ê Donkey Kicks to Handstands Ê Hip Hops Ê Traveling Push-up Hops in box Ê Handstand Blocks– Arm Circle Reach into it Ê How many bounces can you do?
Ê Bounders Ê Dive Rolls up onto mats Ê Front Tucks Ê Front Pikes Ê Front Layouts
Video of Tumble Trac Drills
Use Return Stations You can use any of the previous lists for Return stations, just pick drills that are safe without a spot and that they already do really well. Ê Preparation Stations Ê Running Drill Stations Ê Board Work Stations Ê Blocking Stations Ê Post Flight Stations Ê Landing Stations Ê Tumble Trac Stations
More Videos of Actual Vaults & Drills
Recap Ê Be Patient and build strong basics Ê Make it fun for the kids to work hard Ê Adjust to help kids learn Ê Work the pieces before working the whole vault Ê Work on weak pieces before working going back to whole vault Ê Make lists that work for your gym and equipment to pull from for your workouts Ê Have a plan and share that plan with your gymnasts!
Thank you to all of my girls for their hard work! Contact Info – Sarah Myers [email protected]
1
2
3
4
5
6
1
2
7
8
9
1
2
10
1
2
11
1
2
12
1
2
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
5/27/15
4
Basic Vault Progressions Sarah Myers 0 Kidsport Gymnastics Academy
How to create great vaulters? Ê Patience is key, do not rush the process Ê Make it fun for the kids because it is a very repetitive learning process Ê Strong basics, don’t skip or rush through the running and board work sections to get
to the actual vault Ê Utilize return stations for more reps and conditioning Ê Don’t be afraid to take a step or 2 back to create something great!
Let’s start at the beginning Ê We usually change groups and possibly coaches in the summer. Ê When we get a new group we like to review the basics from the very beginning to
make sure everyone is starting from the same place. Ê We have 30 minute vault rotations Ê Split them into 3 sections – for several weeks to make sure basics are strong and
correct before moving deeper into the vault Ê Preperation Ê Running Ê Vaulting
Sample Circuits Preparation Circuit - 30 sec each - Tuesday!!! Ê #1 - Single Leg Stand on Balance Disc - Left Ê #2 - Single Leg Stand on Balance Disc – Right Ê #3 - Handstand Against Wall Ê #4 - Leg Lifts Ê #5 - Arm Circles w/ Bands Ê #6 - Hamstring Lean & Hold Ê #7 - Bungee Bounces on Board Ê #8 - Exploding Mountain Climbers over Panel Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Preparation Circuit - 30 sec each - Friday!!! Ê #1 - Single Leg Stand on Balance Disc – Left - Relevee Ê #2 - Single Leg Stand on Balance Disc – Right - Relevee Ê #3 – ½ HS Shoulder Shrugs to Finger Tips Ê #4 – Pike Holds Ê #5 – Step off Mat and Rebound back up Ê #6 – Spotted Pogos Ê #7 – Shuttle Runs Ê #8 – Push-up Blocks Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Sample List of Different Preparation Drills Lower Body Stations Ê Double Leg Stand on Blance Disc Ê Single Leg Stand on Balance Disc Ê Double Leg Stand on Balance Disc in Plie Ê Single Leg Stand on Balance Disc in Plie Ê Double Leg Stand onBalance Disx in Relevee Ê Single Leg Stand on Balance Disc in Relevee Ê Ankle Strengthening with Bands Ê Hamstring Lean & Hold Ê Exploding Mountain Climbers over Panel Mat
Shapes Ê Handstand Against Wall Ê Handstand Shoulder Shrugs Against Wall Ê Orange Strap Holds Ê Hollow Hold on Stahl Bars – Belly to bars Ê Hollow Hold on Stahl Bars - Back to bars Ê Spotted Pogos - Standing Ê Spotted Pogos - Handstand
Board Work Ê Spotted Shapes on Board Ê Bungee Bounces on Board Ê Arm Circles w/ Bands Ê Step off Mat and Rebound back up Running Drills Ê Sitting in front of mirror working correct arms Ê Pushing P-Block Ê Shuttle Run Ê Partner Run Ê Timed Runs Ê Running Drills – High Kness, Butt Kickers, Deer Runs, erc… Blocking Ê Knee Finger Tips Push-ups Ê Spotted Pogos – Handstands Ê 1/2 HS Shoulder Srugs to Finger Tips Ê Push-up Blocks – Flat Ê Push-up Blocks – Up a Level
Conditioning Ê Leg Lifts Ê Single Leg Quick Leg Lifts Ê Pike Holds Ê Tuck Ups Ê Pull-ups Ê Chin-ups
Preparation Drills Video
Moving forward with your vault Ê After several weeks of Preparation Stations we start to move away from them and
work more on vault drills Ê We start with a warm-up – sometimes the coach is active and sometimes it is a warm-
up that allows the coach to set up stations due to other groups being there before them.
Ê After warm-up we set-up a circuit of stations that breaks down different sections of the vault that they are working.
Ê Sometimes it is a continuous circuit and sometimes they will stay for a certain length of time.
Ê We spend lots of time on pieces and when the pieces are strong enough, we try to put them together.
Ê After we put them together, we analyze the weakest pieces and change our circuits to improve that area before trying again.
How I create my circuits Ê Create lists for each section of the vault that you need to work on Ê Run Ê Board Work Ê Shapes Ê Blocking Ê Post Flight Ê Landing
Ê Create your circuit with a goal/purpose in mind and select drills from the lists above that will reflect that goal. I have a different goal for each different circuit
Ê I create a circuit for each day, and I repeat that weeks workout for a few weeks before changing, unless something is obviously to easy or to hard.
Ê I set a date to try and put the pieces together, usually the last few minutes of the last practice that week.
Ê After you see the whole vault, re-evaluate and then create a new week of circuits to attack the weak areas and set new goals.
Tips… Ê Communicate with your kids!!! Let them know what each drill is working on and why.
Ê Try to use visual aids when possible, drawings, videos, kids. Most kids are visual learners and you will see a huge improvement when you adjust to the best way each kid learns.
Ê Have kids repeat corrections and more importantly, what they have to do to make that correction!
Sample Circuit – Day 1 Day 1 Warm-up – Focus on mechanics and arms! Ê Jog with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê Butt kickers with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê High Knees with correct arm swing Ê Walk – Jog – Run – Sprint Ê Arm Circle Punches, no step! Ê Power Skip with Arms Ê Arm Circle Punches, no step! Ê Deer Runs with correct arms – take a picture at top of each run Ê Arm Circle Punches, no step!
Day 1 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and resi/table) Ê Handstand Flatback against wall – Belly to wall push tall to fall to flatback Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê If TT available – Run to arm circle flatback **ASK ME** (working on feet getting in
front and chest back) Ê Stahl Bars – Leg Snaps – 8 on one leg – switch legs the next time Ê Stahl Bars – Hang and hold hollow – belly facing bars – only toes touching – 20 sec –
back slightly rounded, hips and arm pits flat – Reverse Direction next time with back pressed against bars
Sample Circuit – Day 2 Day 2 Warm-up – Focus on improving speed and strength of run Ê Shuttle Runs on runway – mark three marks with Velcro Ê Partner Runs – with tubing – on outside vault runway Ê Arm Circle Punches on TT from side to side Ê Push P-block or Blue trap – on edge of floor – takes 3
Day 2 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and table) Ê Standing Shoulder shrugs with weights Ê Single Leg balance – 20 sec – switch legs next time Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê Push-up hops in boxes if TT available Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Leg Lifts – set of 5 each time
Sample Circuit – Day 3 Day 3 Warm-up – Focus on board work and some arm work Ê Straight Leg Skips with Arm Circles down runway Ê Spotted Straight Jump Pogos on board Ê Shoulder Shrugs against wall Ê Off Mat on Landing Mat - Hurdle – Stop on spring board Ê Off Block – Drop - Hurdle – Rebound on spring board Ê Run to Arm Circle Straight Jump
Day 3 Stations – Circuit Ê Run to arm circle straight jump and spotted assistance to HS onto table
Straight Jump off Table to stick Ê Bungee Bar Hold – 20 sec Ê 8” + Panel Mat + Launch Pad = Handspring Flatback **Goal is to clear Panel Mats** Ê If TT available – Donkey Kick to HS Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Pike Holds on bars – compete with teammate!
Video of Day 1 Warm-up
Sample List of Running Drills Ê Jogging with correct arm form Ê High Knees Ê Butt Kickers Ê Power Skips with Arm Circles Ê Single Leg Hops Ê Single Leg Hops with Tuck Kick Motion – More Advanced Ê Deer Runs Ê Shuttle Runs Ê Timed Runs Ê Pushing P-Block Ê Counting Steps Ê Partner Runs with Tubing and or Sliders Ê Leg Snaps
Sample List of Board Work Drills Ê Bulls eye Toss & Bulls Eye Zig Zag Ê Launch Pad Toss & Launch Pad Zig Zag Ê Jump the Creek Ê Hurdle to back off TT or into Pit Ê Slow Motion Board Contact Ê One foot hurdle to board & Stop! Ê One foot hurdle to board & Punch! Ê Punch and rebound back Ê Short Run to Board Ê Full Run Ê Arm Circle Straight Jumps
Video of Board Work Drills
Sample List of Shaping Drills Ê Tight body lifts and falls Ê Hold shape on Floor or Flat Surface Ê Partner Holds Ê Strap Holds Ê Stahl Bar Shapes Ê Upper Body Lifts Ê Pogos Ê Handstand Holds against walls Ê Contact Position Hold (board and table/mat)
Video of Shaping Drills
Sample List of Blocking Drills Ê Standing Shrugs with weights Ê Shoulder Shrugs Ê Handstand Pogos with Coach Ê Push up Blocks to Trap (Push-up Shape on Board – Block to hands up onto trap) Ê Wall Blocks to Belly Ê TT Blocks with Resi and Mat Ê Handstand Blocks on floor Ê Step to Handstand Block from Board Ê Handstand Blocks up onto mat Ê Block off Launch Pad to HS Flatback Ê Flatbacks over Panel Mats – Several Variations Ê Spotted Block off Spring board to work vertical rise Ê Block off Springboard to Flatback onto 8” Ê Block off Inclined Springboard to Handspring onto 8” Ê Spotted Handspring Blocks off Table (coach is behind vault to spot vertical block) Ê Block – Block up a level off board or table
Video of Blocking Drills
Sample List of Post Flight Drills Ê Handstand Fall off Table with Coach Spotting – Catch at horizontal and guide down –
maintaining tension Ê Can guide to Flatback or to Feet for Handspring
Ê Handspring over Resi Ê Can do it short or long way – Make it a contest
Ê Handspring over P-Block (can also add board to P-block) Ê Can go to Flatback onto Resi or to Feet for Handspring
Ê Set goals/challenges for distance, rise, landing, etc… Ê Clear the mat or table Ê Distance from Table Ê Stuck Landings
Ê Handspring onto resi off vault table – Silver Vault
Video of Post Flight Drills
Sample List of Landing Drills Ê Long Jump Stick Ê Straight Jump Stick off Block Ê Straight Jump off with Head Released Ê Stick Saltos off TT Ê Stick Front Tucks on Floor Ê Stick Front Tucks off Table
Video of Landing Drills
Sample List of Tumble Trac Drills Ê Donkey Kicks to Handstands Ê Hip Hops Ê Traveling Push-up Hops in box Ê Handstand Blocks– Arm Circle Reach into it Ê How many bounces can you do?
Ê Bounders Ê Dive Rolls up onto mats Ê Front Tucks Ê Front Pikes Ê Front Layouts
Video of Tumble Trac Drills
Use Return Stations You can use any of the previous lists for Return stations, just pick drills that are safe without a spot and that they already do really well. Ê Preparation Stations Ê Running Drill Stations Ê Board Work Stations Ê Blocking Stations Ê Post Flight Stations Ê Landing Stations Ê Tumble Trac Stations
More Videos of Actual Vaults & Drills
Recap Ê Be Patient and build strong basics Ê Make it fun for the kids to work hard Ê Adjust to help kids learn Ê Work the pieces before working the whole vault Ê Work on weak pieces before working going back to whole vault Ê Make lists that work for your gym and equipment to pull from for your workouts Ê Have a plan and share that plan with your gymnasts!
Thank you to all of my girls for their hard work! Contact Info – Sarah Myers [email protected]
1
2
3
4
5
6
1
2
7
8
9
1
2
10
1
2
11
1
2
12
1
2
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
5/27/15
5
Basic Vault Progressions Sarah Myers 0 Kidsport Gymnastics Academy
How to create great vaulters? Ê Patience is key, do not rush the process Ê Make it fun for the kids because it is a very repetitive learning process Ê Strong basics, don’t skip or rush through the running and board work sections to get
to the actual vault Ê Utilize return stations for more reps and conditioning Ê Don’t be afraid to take a step or 2 back to create something great!
Let’s start at the beginning Ê We usually change groups and possibly coaches in the summer. Ê When we get a new group we like to review the basics from the very beginning to
make sure everyone is starting from the same place. Ê We have 30 minute vault rotations Ê Split them into 3 sections – for several weeks to make sure basics are strong and
correct before moving deeper into the vault Ê Preperation Ê Running Ê Vaulting
Sample Circuits Preparation Circuit - 30 sec each - Tuesday!!! Ê #1 - Single Leg Stand on Balance Disc - Left Ê #2 - Single Leg Stand on Balance Disc – Right Ê #3 - Handstand Against Wall Ê #4 - Leg Lifts Ê #5 - Arm Circles w/ Bands Ê #6 - Hamstring Lean & Hold Ê #7 - Bungee Bounces on Board Ê #8 - Exploding Mountain Climbers over Panel Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Preparation Circuit - 30 sec each - Friday!!! Ê #1 - Single Leg Stand on Balance Disc – Left - Relevee Ê #2 - Single Leg Stand on Balance Disc – Right - Relevee Ê #3 – ½ HS Shoulder Shrugs to Finger Tips Ê #4 – Pike Holds Ê #5 – Step off Mat and Rebound back up Ê #6 – Spotted Pogos Ê #7 – Shuttle Runs Ê #8 – Push-up Blocks Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Sample List of Different Preparation Drills Lower Body Stations Ê Double Leg Stand on Blance Disc Ê Single Leg Stand on Balance Disc Ê Double Leg Stand on Balance Disc in Plie Ê Single Leg Stand on Balance Disc in Plie Ê Double Leg Stand onBalance Disx in Relevee Ê Single Leg Stand on Balance Disc in Relevee Ê Ankle Strengthening with Bands Ê Hamstring Lean & Hold Ê Exploding Mountain Climbers over Panel Mat
Shapes Ê Handstand Against Wall Ê Handstand Shoulder Shrugs Against Wall Ê Orange Strap Holds Ê Hollow Hold on Stahl Bars – Belly to bars Ê Hollow Hold on Stahl Bars - Back to bars Ê Spotted Pogos - Standing Ê Spotted Pogos - Handstand
Board Work Ê Spotted Shapes on Board Ê Bungee Bounces on Board Ê Arm Circles w/ Bands Ê Step off Mat and Rebound back up Running Drills Ê Sitting in front of mirror working correct arms Ê Pushing P-Block Ê Shuttle Run Ê Partner Run Ê Timed Runs Ê Running Drills – High Kness, Butt Kickers, Deer Runs, erc… Blocking Ê Knee Finger Tips Push-ups Ê Spotted Pogos – Handstands Ê 1/2 HS Shoulder Srugs to Finger Tips Ê Push-up Blocks – Flat Ê Push-up Blocks – Up a Level
Conditioning Ê Leg Lifts Ê Single Leg Quick Leg Lifts Ê Pike Holds Ê Tuck Ups Ê Pull-ups Ê Chin-ups
Preparation Drills Video
Moving forward with your vault Ê After several weeks of Preparation Stations we start to move away from them and
work more on vault drills Ê We start with a warm-up – sometimes the coach is active and sometimes it is a warm-
up that allows the coach to set up stations due to other groups being there before them.
Ê After warm-up we set-up a circuit of stations that breaks down different sections of the vault that they are working.
Ê Sometimes it is a continuous circuit and sometimes they will stay for a certain length of time.
Ê We spend lots of time on pieces and when the pieces are strong enough, we try to put them together.
Ê After we put them together, we analyze the weakest pieces and change our circuits to improve that area before trying again.
How I create my circuits Ê Create lists for each section of the vault that you need to work on Ê Run Ê Board Work Ê Shapes Ê Blocking Ê Post Flight Ê Landing
Ê Create your circuit with a goal/purpose in mind and select drills from the lists above that will reflect that goal. I have a different goal for each different circuit
Ê I create a circuit for each day, and I repeat that weeks workout for a few weeks before changing, unless something is obviously to easy or to hard.
Ê I set a date to try and put the pieces together, usually the last few minutes of the last practice that week.
Ê After you see the whole vault, re-evaluate and then create a new week of circuits to attack the weak areas and set new goals.
Tips… Ê Communicate with your kids!!! Let them know what each drill is working on and why.
Ê Try to use visual aids when possible, drawings, videos, kids. Most kids are visual learners and you will see a huge improvement when you adjust to the best way each kid learns.
Ê Have kids repeat corrections and more importantly, what they have to do to make that correction!
Sample Circuit – Day 1 Day 1 Warm-up – Focus on mechanics and arms! Ê Jog with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê Butt kickers with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê High Knees with correct arm swing Ê Walk – Jog – Run – Sprint Ê Arm Circle Punches, no step! Ê Power Skip with Arms Ê Arm Circle Punches, no step! Ê Deer Runs with correct arms – take a picture at top of each run Ê Arm Circle Punches, no step!
Day 1 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and resi/table) Ê Handstand Flatback against wall – Belly to wall push tall to fall to flatback Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê If TT available – Run to arm circle flatback **ASK ME** (working on feet getting in
front and chest back) Ê Stahl Bars – Leg Snaps – 8 on one leg – switch legs the next time Ê Stahl Bars – Hang and hold hollow – belly facing bars – only toes touching – 20 sec –
back slightly rounded, hips and arm pits flat – Reverse Direction next time with back pressed against bars
Sample Circuit – Day 2 Day 2 Warm-up – Focus on improving speed and strength of run Ê Shuttle Runs on runway – mark three marks with Velcro Ê Partner Runs – with tubing – on outside vault runway Ê Arm Circle Punches on TT from side to side Ê Push P-block or Blue trap – on edge of floor – takes 3
Day 2 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and table) Ê Standing Shoulder shrugs with weights Ê Single Leg balance – 20 sec – switch legs next time Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê Push-up hops in boxes if TT available Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Leg Lifts – set of 5 each time
Sample Circuit – Day 3 Day 3 Warm-up – Focus on board work and some arm work Ê Straight Leg Skips with Arm Circles down runway Ê Spotted Straight Jump Pogos on board Ê Shoulder Shrugs against wall Ê Off Mat on Landing Mat - Hurdle – Stop on spring board Ê Off Block – Drop - Hurdle – Rebound on spring board Ê Run to Arm Circle Straight Jump
Day 3 Stations – Circuit Ê Run to arm circle straight jump and spotted assistance to HS onto table
Straight Jump off Table to stick Ê Bungee Bar Hold – 20 sec Ê 8” + Panel Mat + Launch Pad = Handspring Flatback **Goal is to clear Panel Mats** Ê If TT available – Donkey Kick to HS Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Pike Holds on bars – compete with teammate!
Video of Day 1 Warm-up
Sample List of Running Drills Ê Jogging with correct arm form Ê High Knees Ê Butt Kickers Ê Power Skips with Arm Circles Ê Single Leg Hops Ê Single Leg Hops with Tuck Kick Motion – More Advanced Ê Deer Runs Ê Shuttle Runs Ê Timed Runs Ê Pushing P-Block Ê Counting Steps Ê Partner Runs with Tubing and or Sliders Ê Leg Snaps
Sample List of Board Work Drills Ê Bulls eye Toss & Bulls Eye Zig Zag Ê Launch Pad Toss & Launch Pad Zig Zag Ê Jump the Creek Ê Hurdle to back off TT or into Pit Ê Slow Motion Board Contact Ê One foot hurdle to board & Stop! Ê One foot hurdle to board & Punch! Ê Punch and rebound back Ê Short Run to Board Ê Full Run Ê Arm Circle Straight Jumps
Video of Board Work Drills
Sample List of Shaping Drills Ê Tight body lifts and falls Ê Hold shape on Floor or Flat Surface Ê Partner Holds Ê Strap Holds Ê Stahl Bar Shapes Ê Upper Body Lifts Ê Pogos Ê Handstand Holds against walls Ê Contact Position Hold (board and table/mat)
Video of Shaping Drills
Sample List of Blocking Drills Ê Standing Shrugs with weights Ê Shoulder Shrugs Ê Handstand Pogos with Coach Ê Push up Blocks to Trap (Push-up Shape on Board – Block to hands up onto trap) Ê Wall Blocks to Belly Ê TT Blocks with Resi and Mat Ê Handstand Blocks on floor Ê Step to Handstand Block from Board Ê Handstand Blocks up onto mat Ê Block off Launch Pad to HS Flatback Ê Flatbacks over Panel Mats – Several Variations Ê Spotted Block off Spring board to work vertical rise Ê Block off Springboard to Flatback onto 8” Ê Block off Inclined Springboard to Handspring onto 8” Ê Spotted Handspring Blocks off Table (coach is behind vault to spot vertical block) Ê Block – Block up a level off board or table
Video of Blocking Drills
Sample List of Post Flight Drills Ê Handstand Fall off Table with Coach Spotting – Catch at horizontal and guide down –
maintaining tension Ê Can guide to Flatback or to Feet for Handspring
Ê Handspring over Resi Ê Can do it short or long way – Make it a contest
Ê Handspring over P-Block (can also add board to P-block) Ê Can go to Flatback onto Resi or to Feet for Handspring
Ê Set goals/challenges for distance, rise, landing, etc… Ê Clear the mat or table Ê Distance from Table Ê Stuck Landings
Ê Handspring onto resi off vault table – Silver Vault
Video of Post Flight Drills
Sample List of Landing Drills Ê Long Jump Stick Ê Straight Jump Stick off Block Ê Straight Jump off with Head Released Ê Stick Saltos off TT Ê Stick Front Tucks on Floor Ê Stick Front Tucks off Table
Video of Landing Drills
Sample List of Tumble Trac Drills Ê Donkey Kicks to Handstands Ê Hip Hops Ê Traveling Push-up Hops in box Ê Handstand Blocks– Arm Circle Reach into it Ê How many bounces can you do?
Ê Bounders Ê Dive Rolls up onto mats Ê Front Tucks Ê Front Pikes Ê Front Layouts
Video of Tumble Trac Drills
Use Return Stations You can use any of the previous lists for Return stations, just pick drills that are safe without a spot and that they already do really well. Ê Preparation Stations Ê Running Drill Stations Ê Board Work Stations Ê Blocking Stations Ê Post Flight Stations Ê Landing Stations Ê Tumble Trac Stations
More Videos of Actual Vaults & Drills
Recap Ê Be Patient and build strong basics Ê Make it fun for the kids to work hard Ê Adjust to help kids learn Ê Work the pieces before working the whole vault Ê Work on weak pieces before working going back to whole vault Ê Make lists that work for your gym and equipment to pull from for your workouts Ê Have a plan and share that plan with your gymnasts!
Thank you to all of my girls for their hard work! Contact Info – Sarah Myers [email protected]
1
2
3
4
5
6
1
2
7
8
9
1
2
10
1
2
11
1
2
12
1
2
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
5/27/15
6
Basic Vault Progressions Sarah Myers 0 Kidsport Gymnastics Academy
How to create great vaulters? Ê Patience is key, do not rush the process Ê Make it fun for the kids because it is a very repetitive learning process Ê Strong basics, don’t skip or rush through the running and board work sections to get
to the actual vault Ê Utilize return stations for more reps and conditioning Ê Don’t be afraid to take a step or 2 back to create something great!
Let’s start at the beginning Ê We usually change groups and possibly coaches in the summer. Ê When we get a new group we like to review the basics from the very beginning to
make sure everyone is starting from the same place. Ê We have 30 minute vault rotations Ê Split them into 3 sections – for several weeks to make sure basics are strong and
correct before moving deeper into the vault Ê Preperation Ê Running Ê Vaulting
Sample Circuits Preparation Circuit - 30 sec each - Tuesday!!! Ê #1 - Single Leg Stand on Balance Disc - Left Ê #2 - Single Leg Stand on Balance Disc – Right Ê #3 - Handstand Against Wall Ê #4 - Leg Lifts Ê #5 - Arm Circles w/ Bands Ê #6 - Hamstring Lean & Hold Ê #7 - Bungee Bounces on Board Ê #8 - Exploding Mountain Climbers over Panel Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Preparation Circuit - 30 sec each - Friday!!! Ê #1 - Single Leg Stand on Balance Disc – Left - Relevee Ê #2 - Single Leg Stand on Balance Disc – Right - Relevee Ê #3 – ½ HS Shoulder Shrugs to Finger Tips Ê #4 – Pike Holds Ê #5 – Step off Mat and Rebound back up Ê #6 – Spotted Pogos Ê #7 – Shuttle Runs Ê #8 – Push-up Blocks Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Sample List of Different Preparation Drills Lower Body Stations Ê Double Leg Stand on Blance Disc Ê Single Leg Stand on Balance Disc Ê Double Leg Stand on Balance Disc in Plie Ê Single Leg Stand on Balance Disc in Plie Ê Double Leg Stand onBalance Disx in Relevee Ê Single Leg Stand on Balance Disc in Relevee Ê Ankle Strengthening with Bands Ê Hamstring Lean & Hold Ê Exploding Mountain Climbers over Panel Mat
Shapes Ê Handstand Against Wall Ê Handstand Shoulder Shrugs Against Wall Ê Orange Strap Holds Ê Hollow Hold on Stahl Bars – Belly to bars Ê Hollow Hold on Stahl Bars - Back to bars Ê Spotted Pogos - Standing Ê Spotted Pogos - Handstand
Board Work Ê Spotted Shapes on Board Ê Bungee Bounces on Board Ê Arm Circles w/ Bands Ê Step off Mat and Rebound back up Running Drills Ê Sitting in front of mirror working correct arms Ê Pushing P-Block Ê Shuttle Run Ê Partner Run Ê Timed Runs Ê Running Drills – High Kness, Butt Kickers, Deer Runs, erc… Blocking Ê Knee Finger Tips Push-ups Ê Spotted Pogos – Handstands Ê 1/2 HS Shoulder Srugs to Finger Tips Ê Push-up Blocks – Flat Ê Push-up Blocks – Up a Level
Conditioning Ê Leg Lifts Ê Single Leg Quick Leg Lifts Ê Pike Holds Ê Tuck Ups Ê Pull-ups Ê Chin-ups
Preparation Drills Video
Moving forward with your vault Ê After several weeks of Preparation Stations we start to move away from them and
work more on vault drills Ê We start with a warm-up – sometimes the coach is active and sometimes it is a warm-
up that allows the coach to set up stations due to other groups being there before them.
Ê After warm-up we set-up a circuit of stations that breaks down different sections of the vault that they are working.
Ê Sometimes it is a continuous circuit and sometimes they will stay for a certain length of time.
Ê We spend lots of time on pieces and when the pieces are strong enough, we try to put them together.
Ê After we put them together, we analyze the weakest pieces and change our circuits to improve that area before trying again.
How I create my circuits Ê Create lists for each section of the vault that you need to work on Ê Run Ê Board Work Ê Shapes Ê Blocking Ê Post Flight Ê Landing
Ê Create your circuit with a goal/purpose in mind and select drills from the lists above that will reflect that goal. I have a different goal for each different circuit
Ê I create a circuit for each day, and I repeat that weeks workout for a few weeks before changing, unless something is obviously to easy or to hard.
Ê I set a date to try and put the pieces together, usually the last few minutes of the last practice that week.
Ê After you see the whole vault, re-evaluate and then create a new week of circuits to attack the weak areas and set new goals.
Tips… Ê Communicate with your kids!!! Let them know what each drill is working on and why.
Ê Try to use visual aids when possible, drawings, videos, kids. Most kids are visual learners and you will see a huge improvement when you adjust to the best way each kid learns.
Ê Have kids repeat corrections and more importantly, what they have to do to make that correction!
Sample Circuit – Day 1 Day 1 Warm-up – Focus on mechanics and arms! Ê Jog with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê Butt kickers with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê High Knees with correct arm swing Ê Walk – Jog – Run – Sprint Ê Arm Circle Punches, no step! Ê Power Skip with Arms Ê Arm Circle Punches, no step! Ê Deer Runs with correct arms – take a picture at top of each run Ê Arm Circle Punches, no step!
Day 1 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and resi/table) Ê Handstand Flatback against wall – Belly to wall push tall to fall to flatback Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê If TT available – Run to arm circle flatback **ASK ME** (working on feet getting in
front and chest back) Ê Stahl Bars – Leg Snaps – 8 on one leg – switch legs the next time Ê Stahl Bars – Hang and hold hollow – belly facing bars – only toes touching – 20 sec –
back slightly rounded, hips and arm pits flat – Reverse Direction next time with back pressed against bars
Sample Circuit – Day 2 Day 2 Warm-up – Focus on improving speed and strength of run Ê Shuttle Runs on runway – mark three marks with Velcro Ê Partner Runs – with tubing – on outside vault runway Ê Arm Circle Punches on TT from side to side Ê Push P-block or Blue trap – on edge of floor – takes 3
Day 2 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and table) Ê Standing Shoulder shrugs with weights Ê Single Leg balance – 20 sec – switch legs next time Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê Push-up hops in boxes if TT available Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Leg Lifts – set of 5 each time
Sample Circuit – Day 3 Day 3 Warm-up – Focus on board work and some arm work Ê Straight Leg Skips with Arm Circles down runway Ê Spotted Straight Jump Pogos on board Ê Shoulder Shrugs against wall Ê Off Mat on Landing Mat - Hurdle – Stop on spring board Ê Off Block – Drop - Hurdle – Rebound on spring board Ê Run to Arm Circle Straight Jump
Day 3 Stations – Circuit Ê Run to arm circle straight jump and spotted assistance to HS onto table
Straight Jump off Table to stick Ê Bungee Bar Hold – 20 sec Ê 8” + Panel Mat + Launch Pad = Handspring Flatback **Goal is to clear Panel Mats** Ê If TT available – Donkey Kick to HS Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Pike Holds on bars – compete with teammate!
Video of Day 1 Warm-up
Sample List of Running Drills Ê Jogging with correct arm form Ê High Knees Ê Butt Kickers Ê Power Skips with Arm Circles Ê Single Leg Hops Ê Single Leg Hops with Tuck Kick Motion – More Advanced Ê Deer Runs Ê Shuttle Runs Ê Timed Runs Ê Pushing P-Block Ê Counting Steps Ê Partner Runs with Tubing and or Sliders Ê Leg Snaps
Sample List of Board Work Drills Ê Bulls eye Toss & Bulls Eye Zig Zag Ê Launch Pad Toss & Launch Pad Zig Zag Ê Jump the Creek Ê Hurdle to back off TT or into Pit Ê Slow Motion Board Contact Ê One foot hurdle to board & Stop! Ê One foot hurdle to board & Punch! Ê Punch and rebound back Ê Short Run to Board Ê Full Run Ê Arm Circle Straight Jumps
Video of Board Work Drills
Sample List of Shaping Drills Ê Tight body lifts and falls Ê Hold shape on Floor or Flat Surface Ê Partner Holds Ê Strap Holds Ê Stahl Bar Shapes Ê Upper Body Lifts Ê Pogos Ê Handstand Holds against walls Ê Contact Position Hold (board and table/mat)
Video of Shaping Drills
Sample List of Blocking Drills Ê Standing Shrugs with weights Ê Shoulder Shrugs Ê Handstand Pogos with Coach Ê Push up Blocks to Trap (Push-up Shape on Board – Block to hands up onto trap) Ê Wall Blocks to Belly Ê TT Blocks with Resi and Mat Ê Handstand Blocks on floor Ê Step to Handstand Block from Board Ê Handstand Blocks up onto mat Ê Block off Launch Pad to HS Flatback Ê Flatbacks over Panel Mats – Several Variations Ê Spotted Block off Spring board to work vertical rise Ê Block off Springboard to Flatback onto 8” Ê Block off Inclined Springboard to Handspring onto 8” Ê Spotted Handspring Blocks off Table (coach is behind vault to spot vertical block) Ê Block – Block up a level off board or table
Video of Blocking Drills
Sample List of Post Flight Drills Ê Handstand Fall off Table with Coach Spotting – Catch at horizontal and guide down –
maintaining tension Ê Can guide to Flatback or to Feet for Handspring
Ê Handspring over Resi Ê Can do it short or long way – Make it a contest
Ê Handspring over P-Block (can also add board to P-block) Ê Can go to Flatback onto Resi or to Feet for Handspring
Ê Set goals/challenges for distance, rise, landing, etc… Ê Clear the mat or table Ê Distance from Table Ê Stuck Landings
Ê Handspring onto resi off vault table – Silver Vault
Video of Post Flight Drills
Sample List of Landing Drills Ê Long Jump Stick Ê Straight Jump Stick off Block Ê Straight Jump off with Head Released Ê Stick Saltos off TT Ê Stick Front Tucks on Floor Ê Stick Front Tucks off Table
Video of Landing Drills
Sample List of Tumble Trac Drills Ê Donkey Kicks to Handstands Ê Hip Hops Ê Traveling Push-up Hops in box Ê Handstand Blocks– Arm Circle Reach into it Ê How many bounces can you do?
Ê Bounders Ê Dive Rolls up onto mats Ê Front Tucks Ê Front Pikes Ê Front Layouts
Video of Tumble Trac Drills
Use Return Stations You can use any of the previous lists for Return stations, just pick drills that are safe without a spot and that they already do really well. Ê Preparation Stations Ê Running Drill Stations Ê Board Work Stations Ê Blocking Stations Ê Post Flight Stations Ê Landing Stations Ê Tumble Trac Stations
More Videos of Actual Vaults & Drills
Recap Ê Be Patient and build strong basics Ê Make it fun for the kids to work hard Ê Adjust to help kids learn Ê Work the pieces before working the whole vault Ê Work on weak pieces before working going back to whole vault Ê Make lists that work for your gym and equipment to pull from for your workouts Ê Have a plan and share that plan with your gymnasts!
Thank you to all of my girls for their hard work! Contact Info – Sarah Myers [email protected]
1
2
3
4
5
6
1
2
7
8
9
1
2
10
1
2
11
1
2
12
1
2
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
5/27/15
7
Basic Vault Progressions Sarah Myers 0 Kidsport Gymnastics Academy
How to create great vaulters? Ê Patience is key, do not rush the process Ê Make it fun for the kids because it is a very repetitive learning process Ê Strong basics, don’t skip or rush through the running and board work sections to get
to the actual vault Ê Utilize return stations for more reps and conditioning Ê Don’t be afraid to take a step or 2 back to create something great!
Let’s start at the beginning Ê We usually change groups and possibly coaches in the summer. Ê When we get a new group we like to review the basics from the very beginning to
make sure everyone is starting from the same place. Ê We have 30 minute vault rotations Ê Split them into 3 sections – for several weeks to make sure basics are strong and
correct before moving deeper into the vault Ê Preperation Ê Running Ê Vaulting
Sample Circuits Preparation Circuit - 30 sec each - Tuesday!!! Ê #1 - Single Leg Stand on Balance Disc - Left Ê #2 - Single Leg Stand on Balance Disc – Right Ê #3 - Handstand Against Wall Ê #4 - Leg Lifts Ê #5 - Arm Circles w/ Bands Ê #6 - Hamstring Lean & Hold Ê #7 - Bungee Bounces on Board Ê #8 - Exploding Mountain Climbers over Panel Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Preparation Circuit - 30 sec each - Friday!!! Ê #1 - Single Leg Stand on Balance Disc – Left - Relevee Ê #2 - Single Leg Stand on Balance Disc – Right - Relevee Ê #3 – ½ HS Shoulder Shrugs to Finger Tips Ê #4 – Pike Holds Ê #5 – Step off Mat and Rebound back up Ê #6 – Spotted Pogos Ê #7 – Shuttle Runs Ê #8 – Push-up Blocks Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Sample List of Different Preparation Drills Lower Body Stations Ê Double Leg Stand on Blance Disc Ê Single Leg Stand on Balance Disc Ê Double Leg Stand on Balance Disc in Plie Ê Single Leg Stand on Balance Disc in Plie Ê Double Leg Stand onBalance Disx in Relevee Ê Single Leg Stand on Balance Disc in Relevee Ê Ankle Strengthening with Bands Ê Hamstring Lean & Hold Ê Exploding Mountain Climbers over Panel Mat
Shapes Ê Handstand Against Wall Ê Handstand Shoulder Shrugs Against Wall Ê Orange Strap Holds Ê Hollow Hold on Stahl Bars – Belly to bars Ê Hollow Hold on Stahl Bars - Back to bars Ê Spotted Pogos - Standing Ê Spotted Pogos - Handstand
Board Work Ê Spotted Shapes on Board Ê Bungee Bounces on Board Ê Arm Circles w/ Bands Ê Step off Mat and Rebound back up Running Drills Ê Sitting in front of mirror working correct arms Ê Pushing P-Block Ê Shuttle Run Ê Partner Run Ê Timed Runs Ê Running Drills – High Kness, Butt Kickers, Deer Runs, erc… Blocking Ê Knee Finger Tips Push-ups Ê Spotted Pogos – Handstands Ê 1/2 HS Shoulder Srugs to Finger Tips Ê Push-up Blocks – Flat Ê Push-up Blocks – Up a Level
Conditioning Ê Leg Lifts Ê Single Leg Quick Leg Lifts Ê Pike Holds Ê Tuck Ups Ê Pull-ups Ê Chin-ups
Preparation Drills Video
Moving forward with your vault Ê After several weeks of Preparation Stations we start to move away from them and
work more on vault drills Ê We start with a warm-up – sometimes the coach is active and sometimes it is a warm-
up that allows the coach to set up stations due to other groups being there before them.
Ê After warm-up we set-up a circuit of stations that breaks down different sections of the vault that they are working.
Ê Sometimes it is a continuous circuit and sometimes they will stay for a certain length of time.
Ê We spend lots of time on pieces and when the pieces are strong enough, we try to put them together.
Ê After we put them together, we analyze the weakest pieces and change our circuits to improve that area before trying again.
How I create my circuits Ê Create lists for each section of the vault that you need to work on Ê Run Ê Board Work Ê Shapes Ê Blocking Ê Post Flight Ê Landing
Ê Create your circuit with a goal/purpose in mind and select drills from the lists above that will reflect that goal. I have a different goal for each different circuit
Ê I create a circuit for each day, and I repeat that weeks workout for a few weeks before changing, unless something is obviously to easy or to hard.
Ê I set a date to try and put the pieces together, usually the last few minutes of the last practice that week.
Ê After you see the whole vault, re-evaluate and then create a new week of circuits to attack the weak areas and set new goals.
Tips… Ê Communicate with your kids!!! Let them know what each drill is working on and why.
Ê Try to use visual aids when possible, drawings, videos, kids. Most kids are visual learners and you will see a huge improvement when you adjust to the best way each kid learns.
Ê Have kids repeat corrections and more importantly, what they have to do to make that correction!
Sample Circuit – Day 1 Day 1 Warm-up – Focus on mechanics and arms! Ê Jog with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê Butt kickers with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê High Knees with correct arm swing Ê Walk – Jog – Run – Sprint Ê Arm Circle Punches, no step! Ê Power Skip with Arms Ê Arm Circle Punches, no step! Ê Deer Runs with correct arms – take a picture at top of each run Ê Arm Circle Punches, no step!
Day 1 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and resi/table) Ê Handstand Flatback against wall – Belly to wall push tall to fall to flatback Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê If TT available – Run to arm circle flatback **ASK ME** (working on feet getting in
front and chest back) Ê Stahl Bars – Leg Snaps – 8 on one leg – switch legs the next time Ê Stahl Bars – Hang and hold hollow – belly facing bars – only toes touching – 20 sec –
back slightly rounded, hips and arm pits flat – Reverse Direction next time with back pressed against bars
Sample Circuit – Day 2 Day 2 Warm-up – Focus on improving speed and strength of run Ê Shuttle Runs on runway – mark three marks with Velcro Ê Partner Runs – with tubing – on outside vault runway Ê Arm Circle Punches on TT from side to side Ê Push P-block or Blue trap – on edge of floor – takes 3
Day 2 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and table) Ê Standing Shoulder shrugs with weights Ê Single Leg balance – 20 sec – switch legs next time Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê Push-up hops in boxes if TT available Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Leg Lifts – set of 5 each time
Sample Circuit – Day 3 Day 3 Warm-up – Focus on board work and some arm work Ê Straight Leg Skips with Arm Circles down runway Ê Spotted Straight Jump Pogos on board Ê Shoulder Shrugs against wall Ê Off Mat on Landing Mat - Hurdle – Stop on spring board Ê Off Block – Drop - Hurdle – Rebound on spring board Ê Run to Arm Circle Straight Jump
Day 3 Stations – Circuit Ê Run to arm circle straight jump and spotted assistance to HS onto table
Straight Jump off Table to stick Ê Bungee Bar Hold – 20 sec Ê 8” + Panel Mat + Launch Pad = Handspring Flatback **Goal is to clear Panel Mats** Ê If TT available – Donkey Kick to HS Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Pike Holds on bars – compete with teammate!
Video of Day 1 Warm-up
Sample List of Running Drills Ê Jogging with correct arm form Ê High Knees Ê Butt Kickers Ê Power Skips with Arm Circles Ê Single Leg Hops Ê Single Leg Hops with Tuck Kick Motion – More Advanced Ê Deer Runs Ê Shuttle Runs Ê Timed Runs Ê Pushing P-Block Ê Counting Steps Ê Partner Runs with Tubing and or Sliders Ê Leg Snaps
Sample List of Board Work Drills Ê Bulls eye Toss & Bulls Eye Zig Zag Ê Launch Pad Toss & Launch Pad Zig Zag Ê Jump the Creek Ê Hurdle to back off TT or into Pit Ê Slow Motion Board Contact Ê One foot hurdle to board & Stop! Ê One foot hurdle to board & Punch! Ê Punch and rebound back Ê Short Run to Board Ê Full Run Ê Arm Circle Straight Jumps
Video of Board Work Drills
Sample List of Shaping Drills Ê Tight body lifts and falls Ê Hold shape on Floor or Flat Surface Ê Partner Holds Ê Strap Holds Ê Stahl Bar Shapes Ê Upper Body Lifts Ê Pogos Ê Handstand Holds against walls Ê Contact Position Hold (board and table/mat)
Video of Shaping Drills
Sample List of Blocking Drills Ê Standing Shrugs with weights Ê Shoulder Shrugs Ê Handstand Pogos with Coach Ê Push up Blocks to Trap (Push-up Shape on Board – Block to hands up onto trap) Ê Wall Blocks to Belly Ê TT Blocks with Resi and Mat Ê Handstand Blocks on floor Ê Step to Handstand Block from Board Ê Handstand Blocks up onto mat Ê Block off Launch Pad to HS Flatback Ê Flatbacks over Panel Mats – Several Variations Ê Spotted Block off Spring board to work vertical rise Ê Block off Springboard to Flatback onto 8” Ê Block off Inclined Springboard to Handspring onto 8” Ê Spotted Handspring Blocks off Table (coach is behind vault to spot vertical block) Ê Block – Block up a level off board or table
Video of Blocking Drills
Sample List of Post Flight Drills Ê Handstand Fall off Table with Coach Spotting – Catch at horizontal and guide down –
maintaining tension Ê Can guide to Flatback or to Feet for Handspring
Ê Handspring over Resi Ê Can do it short or long way – Make it a contest
Ê Handspring over P-Block (can also add board to P-block) Ê Can go to Flatback onto Resi or to Feet for Handspring
Ê Set goals/challenges for distance, rise, landing, etc… Ê Clear the mat or table Ê Distance from Table Ê Stuck Landings
Ê Handspring onto resi off vault table – Silver Vault
Video of Post Flight Drills
Sample List of Landing Drills Ê Long Jump Stick Ê Straight Jump Stick off Block Ê Straight Jump off with Head Released Ê Stick Saltos off TT Ê Stick Front Tucks on Floor Ê Stick Front Tucks off Table
Video of Landing Drills
Sample List of Tumble Trac Drills Ê Donkey Kicks to Handstands Ê Hip Hops Ê Traveling Push-up Hops in box Ê Handstand Blocks– Arm Circle Reach into it Ê How many bounces can you do?
Ê Bounders Ê Dive Rolls up onto mats Ê Front Tucks Ê Front Pikes Ê Front Layouts
Video of Tumble Trac Drills
Use Return Stations You can use any of the previous lists for Return stations, just pick drills that are safe without a spot and that they already do really well. Ê Preparation Stations Ê Running Drill Stations Ê Board Work Stations Ê Blocking Stations Ê Post Flight Stations Ê Landing Stations Ê Tumble Trac Stations
More Videos of Actual Vaults & Drills
Recap Ê Be Patient and build strong basics Ê Make it fun for the kids to work hard Ê Adjust to help kids learn Ê Work the pieces before working the whole vault Ê Work on weak pieces before working going back to whole vault Ê Make lists that work for your gym and equipment to pull from for your workouts Ê Have a plan and share that plan with your gymnasts!
Thank you to all of my girls for their hard work! Contact Info – Sarah Myers [email protected]
1
2
3
4
5
6
1
2
7
8
9
1
2
10
1
2
11
1
2
12
1
2
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
5/27/15
8
Basic Vault Progressions Sarah Myers 0 Kidsport Gymnastics Academy
How to create great vaulters? Ê Patience is key, do not rush the process Ê Make it fun for the kids because it is a very repetitive learning process Ê Strong basics, don’t skip or rush through the running and board work sections to get
to the actual vault Ê Utilize return stations for more reps and conditioning Ê Don’t be afraid to take a step or 2 back to create something great!
Let’s start at the beginning Ê We usually change groups and possibly coaches in the summer. Ê When we get a new group we like to review the basics from the very beginning to
make sure everyone is starting from the same place. Ê We have 30 minute vault rotations Ê Split them into 3 sections – for several weeks to make sure basics are strong and
correct before moving deeper into the vault Ê Preperation Ê Running Ê Vaulting
Sample Circuits Preparation Circuit - 30 sec each - Tuesday!!! Ê #1 - Single Leg Stand on Balance Disc - Left Ê #2 - Single Leg Stand on Balance Disc – Right Ê #3 - Handstand Against Wall Ê #4 - Leg Lifts Ê #5 - Arm Circles w/ Bands Ê #6 - Hamstring Lean & Hold Ê #7 - Bungee Bounces on Board Ê #8 - Exploding Mountain Climbers over Panel Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Preparation Circuit - 30 sec each - Friday!!! Ê #1 - Single Leg Stand on Balance Disc – Left - Relevee Ê #2 - Single Leg Stand on Balance Disc – Right - Relevee Ê #3 – ½ HS Shoulder Shrugs to Finger Tips Ê #4 – Pike Holds Ê #5 – Step off Mat and Rebound back up Ê #6 – Spotted Pogos Ê #7 – Shuttle Runs Ê #8 – Push-up Blocks Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Sample List of Different Preparation Drills Lower Body Stations Ê Double Leg Stand on Blance Disc Ê Single Leg Stand on Balance Disc Ê Double Leg Stand on Balance Disc in Plie Ê Single Leg Stand on Balance Disc in Plie Ê Double Leg Stand onBalance Disx in Relevee Ê Single Leg Stand on Balance Disc in Relevee Ê Ankle Strengthening with Bands Ê Hamstring Lean & Hold Ê Exploding Mountain Climbers over Panel Mat
Shapes Ê Handstand Against Wall Ê Handstand Shoulder Shrugs Against Wall Ê Orange Strap Holds Ê Hollow Hold on Stahl Bars – Belly to bars Ê Hollow Hold on Stahl Bars - Back to bars Ê Spotted Pogos - Standing Ê Spotted Pogos - Handstand
Board Work Ê Spotted Shapes on Board Ê Bungee Bounces on Board Ê Arm Circles w/ Bands Ê Step off Mat and Rebound back up Running Drills Ê Sitting in front of mirror working correct arms Ê Pushing P-Block Ê Shuttle Run Ê Partner Run Ê Timed Runs Ê Running Drills – High Kness, Butt Kickers, Deer Runs, erc… Blocking Ê Knee Finger Tips Push-ups Ê Spotted Pogos – Handstands Ê 1/2 HS Shoulder Srugs to Finger Tips Ê Push-up Blocks – Flat Ê Push-up Blocks – Up a Level
Conditioning Ê Leg Lifts Ê Single Leg Quick Leg Lifts Ê Pike Holds Ê Tuck Ups Ê Pull-ups Ê Chin-ups
Preparation Drills Video
Moving forward with your vault Ê After several weeks of Preparation Stations we start to move away from them and
work more on vault drills Ê We start with a warm-up – sometimes the coach is active and sometimes it is a warm-
up that allows the coach to set up stations due to other groups being there before them.
Ê After warm-up we set-up a circuit of stations that breaks down different sections of the vault that they are working.
Ê Sometimes it is a continuous circuit and sometimes they will stay for a certain length of time.
Ê We spend lots of time on pieces and when the pieces are strong enough, we try to put them together.
Ê After we put them together, we analyze the weakest pieces and change our circuits to improve that area before trying again.
How I create my circuits Ê Create lists for each section of the vault that you need to work on Ê Run Ê Board Work Ê Shapes Ê Blocking Ê Post Flight Ê Landing
Ê Create your circuit with a goal/purpose in mind and select drills from the lists above that will reflect that goal. I have a different goal for each different circuit
Ê I create a circuit for each day, and I repeat that weeks workout for a few weeks before changing, unless something is obviously to easy or to hard.
Ê I set a date to try and put the pieces together, usually the last few minutes of the last practice that week.
Ê After you see the whole vault, re-evaluate and then create a new week of circuits to attack the weak areas and set new goals.
Tips… Ê Communicate with your kids!!! Let them know what each drill is working on and why.
Ê Try to use visual aids when possible, drawings, videos, kids. Most kids are visual learners and you will see a huge improvement when you adjust to the best way each kid learns.
Ê Have kids repeat corrections and more importantly, what they have to do to make that correction!
Sample Circuit – Day 1 Day 1 Warm-up – Focus on mechanics and arms! Ê Jog with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê Butt kickers with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê High Knees with correct arm swing Ê Walk – Jog – Run – Sprint Ê Arm Circle Punches, no step! Ê Power Skip with Arms Ê Arm Circle Punches, no step! Ê Deer Runs with correct arms – take a picture at top of each run Ê Arm Circle Punches, no step!
Day 1 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and resi/table) Ê Handstand Flatback against wall – Belly to wall push tall to fall to flatback Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê If TT available – Run to arm circle flatback **ASK ME** (working on feet getting in
front and chest back) Ê Stahl Bars – Leg Snaps – 8 on one leg – switch legs the next time Ê Stahl Bars – Hang and hold hollow – belly facing bars – only toes touching – 20 sec –
back slightly rounded, hips and arm pits flat – Reverse Direction next time with back pressed against bars
Sample Circuit – Day 2 Day 2 Warm-up – Focus on improving speed and strength of run Ê Shuttle Runs on runway – mark three marks with Velcro Ê Partner Runs – with tubing – on outside vault runway Ê Arm Circle Punches on TT from side to side Ê Push P-block or Blue trap – on edge of floor – takes 3
Day 2 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and table) Ê Standing Shoulder shrugs with weights Ê Single Leg balance – 20 sec – switch legs next time Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê Push-up hops in boxes if TT available Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Leg Lifts – set of 5 each time
Sample Circuit – Day 3 Day 3 Warm-up – Focus on board work and some arm work Ê Straight Leg Skips with Arm Circles down runway Ê Spotted Straight Jump Pogos on board Ê Shoulder Shrugs against wall Ê Off Mat on Landing Mat - Hurdle – Stop on spring board Ê Off Block – Drop - Hurdle – Rebound on spring board Ê Run to Arm Circle Straight Jump
Day 3 Stations – Circuit Ê Run to arm circle straight jump and spotted assistance to HS onto table
Straight Jump off Table to stick Ê Bungee Bar Hold – 20 sec Ê 8” + Panel Mat + Launch Pad = Handspring Flatback **Goal is to clear Panel Mats** Ê If TT available – Donkey Kick to HS Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Pike Holds on bars – compete with teammate!
Video of Day 1 Warm-up
Sample List of Running Drills Ê Jogging with correct arm form Ê High Knees Ê Butt Kickers Ê Power Skips with Arm Circles Ê Single Leg Hops Ê Single Leg Hops with Tuck Kick Motion – More Advanced Ê Deer Runs Ê Shuttle Runs Ê Timed Runs Ê Pushing P-Block Ê Counting Steps Ê Partner Runs with Tubing and or Sliders Ê Leg Snaps
Sample List of Board Work Drills Ê Bulls eye Toss & Bulls Eye Zig Zag Ê Launch Pad Toss & Launch Pad Zig Zag Ê Jump the Creek Ê Hurdle to back off TT or into Pit Ê Slow Motion Board Contact Ê One foot hurdle to board & Stop! Ê One foot hurdle to board & Punch! Ê Punch and rebound back Ê Short Run to Board Ê Full Run Ê Arm Circle Straight Jumps
Video of Board Work Drills
Sample List of Shaping Drills Ê Tight body lifts and falls Ê Hold shape on Floor or Flat Surface Ê Partner Holds Ê Strap Holds Ê Stahl Bar Shapes Ê Upper Body Lifts Ê Pogos Ê Handstand Holds against walls Ê Contact Position Hold (board and table/mat)
Video of Shaping Drills
Sample List of Blocking Drills Ê Standing Shrugs with weights Ê Shoulder Shrugs Ê Handstand Pogos with Coach Ê Push up Blocks to Trap (Push-up Shape on Board – Block to hands up onto trap) Ê Wall Blocks to Belly Ê TT Blocks with Resi and Mat Ê Handstand Blocks on floor Ê Step to Handstand Block from Board Ê Handstand Blocks up onto mat Ê Block off Launch Pad to HS Flatback Ê Flatbacks over Panel Mats – Several Variations Ê Spotted Block off Spring board to work vertical rise Ê Block off Springboard to Flatback onto 8” Ê Block off Inclined Springboard to Handspring onto 8” Ê Spotted Handspring Blocks off Table (coach is behind vault to spot vertical block) Ê Block – Block up a level off board or table
Video of Blocking Drills
Sample List of Post Flight Drills Ê Handstand Fall off Table with Coach Spotting – Catch at horizontal and guide down –
maintaining tension Ê Can guide to Flatback or to Feet for Handspring
Ê Handspring over Resi Ê Can do it short or long way – Make it a contest
Ê Handspring over P-Block (can also add board to P-block) Ê Can go to Flatback onto Resi or to Feet for Handspring
Ê Set goals/challenges for distance, rise, landing, etc… Ê Clear the mat or table Ê Distance from Table Ê Stuck Landings
Ê Handspring onto resi off vault table – Silver Vault
Video of Post Flight Drills
Sample List of Landing Drills Ê Long Jump Stick Ê Straight Jump Stick off Block Ê Straight Jump off with Head Released Ê Stick Saltos off TT Ê Stick Front Tucks on Floor Ê Stick Front Tucks off Table
Video of Landing Drills
Sample List of Tumble Trac Drills Ê Donkey Kicks to Handstands Ê Hip Hops Ê Traveling Push-up Hops in box Ê Handstand Blocks– Arm Circle Reach into it Ê How many bounces can you do?
Ê Bounders Ê Dive Rolls up onto mats Ê Front Tucks Ê Front Pikes Ê Front Layouts
Video of Tumble Trac Drills
Use Return Stations You can use any of the previous lists for Return stations, just pick drills that are safe without a spot and that they already do really well. Ê Preparation Stations Ê Running Drill Stations Ê Board Work Stations Ê Blocking Stations Ê Post Flight Stations Ê Landing Stations Ê Tumble Trac Stations
More Videos of Actual Vaults & Drills
Recap Ê Be Patient and build strong basics Ê Make it fun for the kids to work hard Ê Adjust to help kids learn Ê Work the pieces before working the whole vault Ê Work on weak pieces before working going back to whole vault Ê Make lists that work for your gym and equipment to pull from for your workouts Ê Have a plan and share that plan with your gymnasts!
Thank you to all of my girls for their hard work! Contact Info – Sarah Myers [email protected]
1
2
3
4
5
6
1
2
7
8
9
1
2
10
1
2
11
1
2
12
1
2
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
5/27/15
9
Basic Vault Progressions Sarah Myers 0 Kidsport Gymnastics Academy
How to create great vaulters? Ê Patience is key, do not rush the process Ê Make it fun for the kids because it is a very repetitive learning process Ê Strong basics, don’t skip or rush through the running and board work sections to get
to the actual vault Ê Utilize return stations for more reps and conditioning Ê Don’t be afraid to take a step or 2 back to create something great!
Let’s start at the beginning Ê We usually change groups and possibly coaches in the summer. Ê When we get a new group we like to review the basics from the very beginning to
make sure everyone is starting from the same place. Ê We have 30 minute vault rotations Ê Split them into 3 sections – for several weeks to make sure basics are strong and
correct before moving deeper into the vault Ê Preperation Ê Running Ê Vaulting
Sample Circuits Preparation Circuit - 30 sec each - Tuesday!!! Ê #1 - Single Leg Stand on Balance Disc - Left Ê #2 - Single Leg Stand on Balance Disc – Right Ê #3 - Handstand Against Wall Ê #4 - Leg Lifts Ê #5 - Arm Circles w/ Bands Ê #6 - Hamstring Lean & Hold Ê #7 - Bungee Bounces on Board Ê #8 - Exploding Mountain Climbers over Panel Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Preparation Circuit - 30 sec each - Friday!!! Ê #1 - Single Leg Stand on Balance Disc – Left - Relevee Ê #2 - Single Leg Stand on Balance Disc – Right - Relevee Ê #3 – ½ HS Shoulder Shrugs to Finger Tips Ê #4 – Pike Holds Ê #5 – Step off Mat and Rebound back up Ê #6 – Spotted Pogos Ê #7 – Shuttle Runs Ê #8 – Push-up Blocks Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Sample List of Different Preparation Drills Lower Body Stations Ê Double Leg Stand on Blance Disc Ê Single Leg Stand on Balance Disc Ê Double Leg Stand on Balance Disc in Plie Ê Single Leg Stand on Balance Disc in Plie Ê Double Leg Stand onBalance Disx in Relevee Ê Single Leg Stand on Balance Disc in Relevee Ê Ankle Strengthening with Bands Ê Hamstring Lean & Hold Ê Exploding Mountain Climbers over Panel Mat
Shapes Ê Handstand Against Wall Ê Handstand Shoulder Shrugs Against Wall Ê Orange Strap Holds Ê Hollow Hold on Stahl Bars – Belly to bars Ê Hollow Hold on Stahl Bars - Back to bars Ê Spotted Pogos - Standing Ê Spotted Pogos - Handstand
Board Work Ê Spotted Shapes on Board Ê Bungee Bounces on Board Ê Arm Circles w/ Bands Ê Step off Mat and Rebound back up Running Drills Ê Sitting in front of mirror working correct arms Ê Pushing P-Block Ê Shuttle Run Ê Partner Run Ê Timed Runs Ê Running Drills – High Kness, Butt Kickers, Deer Runs, erc… Blocking Ê Knee Finger Tips Push-ups Ê Spotted Pogos – Handstands Ê 1/2 HS Shoulder Srugs to Finger Tips Ê Push-up Blocks – Flat Ê Push-up Blocks – Up a Level
Conditioning Ê Leg Lifts Ê Single Leg Quick Leg Lifts Ê Pike Holds Ê Tuck Ups Ê Pull-ups Ê Chin-ups
Preparation Drills Video
Moving forward with your vault Ê After several weeks of Preparation Stations we start to move away from them and
work more on vault drills Ê We start with a warm-up – sometimes the coach is active and sometimes it is a warm-
up that allows the coach to set up stations due to other groups being there before them.
Ê After warm-up we set-up a circuit of stations that breaks down different sections of the vault that they are working.
Ê Sometimes it is a continuous circuit and sometimes they will stay for a certain length of time.
Ê We spend lots of time on pieces and when the pieces are strong enough, we try to put them together.
Ê After we put them together, we analyze the weakest pieces and change our circuits to improve that area before trying again.
How I create my circuits Ê Create lists for each section of the vault that you need to work on Ê Run Ê Board Work Ê Shapes Ê Blocking Ê Post Flight Ê Landing
Ê Create your circuit with a goal/purpose in mind and select drills from the lists above that will reflect that goal. I have a different goal for each different circuit
Ê I create a circuit for each day, and I repeat that weeks workout for a few weeks before changing, unless something is obviously to easy or to hard.
Ê I set a date to try and put the pieces together, usually the last few minutes of the last practice that week.
Ê After you see the whole vault, re-evaluate and then create a new week of circuits to attack the weak areas and set new goals.
Tips… Ê Communicate with your kids!!! Let them know what each drill is working on and why.
Ê Try to use visual aids when possible, drawings, videos, kids. Most kids are visual learners and you will see a huge improvement when you adjust to the best way each kid learns.
Ê Have kids repeat corrections and more importantly, what they have to do to make that correction!
Sample Circuit – Day 1 Day 1 Warm-up – Focus on mechanics and arms! Ê Jog with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê Butt kickers with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê High Knees with correct arm swing Ê Walk – Jog – Run – Sprint Ê Arm Circle Punches, no step! Ê Power Skip with Arms Ê Arm Circle Punches, no step! Ê Deer Runs with correct arms – take a picture at top of each run Ê Arm Circle Punches, no step!
Day 1 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and resi/table) Ê Handstand Flatback against wall – Belly to wall push tall to fall to flatback Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê If TT available – Run to arm circle flatback **ASK ME** (working on feet getting in
front and chest back) Ê Stahl Bars – Leg Snaps – 8 on one leg – switch legs the next time Ê Stahl Bars – Hang and hold hollow – belly facing bars – only toes touching – 20 sec –
back slightly rounded, hips and arm pits flat – Reverse Direction next time with back pressed against bars
Sample Circuit – Day 2 Day 2 Warm-up – Focus on improving speed and strength of run Ê Shuttle Runs on runway – mark three marks with Velcro Ê Partner Runs – with tubing – on outside vault runway Ê Arm Circle Punches on TT from side to side Ê Push P-block or Blue trap – on edge of floor – takes 3
Day 2 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and table) Ê Standing Shoulder shrugs with weights Ê Single Leg balance – 20 sec – switch legs next time Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê Push-up hops in boxes if TT available Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Leg Lifts – set of 5 each time
Sample Circuit – Day 3 Day 3 Warm-up – Focus on board work and some arm work Ê Straight Leg Skips with Arm Circles down runway Ê Spotted Straight Jump Pogos on board Ê Shoulder Shrugs against wall Ê Off Mat on Landing Mat - Hurdle – Stop on spring board Ê Off Block – Drop - Hurdle – Rebound on spring board Ê Run to Arm Circle Straight Jump
Day 3 Stations – Circuit Ê Run to arm circle straight jump and spotted assistance to HS onto table
Straight Jump off Table to stick Ê Bungee Bar Hold – 20 sec Ê 8” + Panel Mat + Launch Pad = Handspring Flatback **Goal is to clear Panel Mats** Ê If TT available – Donkey Kick to HS Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Pike Holds on bars – compete with teammate!
Video of Day 1 Warm-up
Sample List of Running Drills Ê Jogging with correct arm form Ê High Knees Ê Butt Kickers Ê Power Skips with Arm Circles Ê Single Leg Hops Ê Single Leg Hops with Tuck Kick Motion – More Advanced Ê Deer Runs Ê Shuttle Runs Ê Timed Runs Ê Pushing P-Block Ê Counting Steps Ê Partner Runs with Tubing and or Sliders Ê Leg Snaps
Sample List of Board Work Drills Ê Bulls eye Toss & Bulls Eye Zig Zag Ê Launch Pad Toss & Launch Pad Zig Zag Ê Jump the Creek Ê Hurdle to back off TT or into Pit Ê Slow Motion Board Contact Ê One foot hurdle to board & Stop! Ê One foot hurdle to board & Punch! Ê Punch and rebound back Ê Short Run to Board Ê Full Run Ê Arm Circle Straight Jumps
Video of Board Work Drills
Sample List of Shaping Drills Ê Tight body lifts and falls Ê Hold shape on Floor or Flat Surface Ê Partner Holds Ê Strap Holds Ê Stahl Bar Shapes Ê Upper Body Lifts Ê Pogos Ê Handstand Holds against walls Ê Contact Position Hold (board and table/mat)
Video of Shaping Drills
Sample List of Blocking Drills Ê Standing Shrugs with weights Ê Shoulder Shrugs Ê Handstand Pogos with Coach Ê Push up Blocks to Trap (Push-up Shape on Board – Block to hands up onto trap) Ê Wall Blocks to Belly Ê TT Blocks with Resi and Mat Ê Handstand Blocks on floor Ê Step to Handstand Block from Board Ê Handstand Blocks up onto mat Ê Block off Launch Pad to HS Flatback Ê Flatbacks over Panel Mats – Several Variations Ê Spotted Block off Spring board to work vertical rise Ê Block off Springboard to Flatback onto 8” Ê Block off Inclined Springboard to Handspring onto 8” Ê Spotted Handspring Blocks off Table (coach is behind vault to spot vertical block) Ê Block – Block up a level off board or table
Video of Blocking Drills
Sample List of Post Flight Drills Ê Handstand Fall off Table with Coach Spotting – Catch at horizontal and guide down –
maintaining tension Ê Can guide to Flatback or to Feet for Handspring
Ê Handspring over Resi Ê Can do it short or long way – Make it a contest
Ê Handspring over P-Block (can also add board to P-block) Ê Can go to Flatback onto Resi or to Feet for Handspring
Ê Set goals/challenges for distance, rise, landing, etc… Ê Clear the mat or table Ê Distance from Table Ê Stuck Landings
Ê Handspring onto resi off vault table – Silver Vault
Video of Post Flight Drills
Sample List of Landing Drills Ê Long Jump Stick Ê Straight Jump Stick off Block Ê Straight Jump off with Head Released Ê Stick Saltos off TT Ê Stick Front Tucks on Floor Ê Stick Front Tucks off Table
Video of Landing Drills
Sample List of Tumble Trac Drills Ê Donkey Kicks to Handstands Ê Hip Hops Ê Traveling Push-up Hops in box Ê Handstand Blocks– Arm Circle Reach into it Ê How many bounces can you do?
Ê Bounders Ê Dive Rolls up onto mats Ê Front Tucks Ê Front Pikes Ê Front Layouts
Video of Tumble Trac Drills
Use Return Stations You can use any of the previous lists for Return stations, just pick drills that are safe without a spot and that they already do really well. Ê Preparation Stations Ê Running Drill Stations Ê Board Work Stations Ê Blocking Stations Ê Post Flight Stations Ê Landing Stations Ê Tumble Trac Stations
More Videos of Actual Vaults & Drills
Recap Ê Be Patient and build strong basics Ê Make it fun for the kids to work hard Ê Adjust to help kids learn Ê Work the pieces before working the whole vault Ê Work on weak pieces before working going back to whole vault Ê Make lists that work for your gym and equipment to pull from for your workouts Ê Have a plan and share that plan with your gymnasts!
Thank you to all of my girls for their hard work! Contact Info – Sarah Myers [email protected]
1
2
3
4
5
6
1
2
7
8
9
1
2
10
1
2
11
1
2
12
1
2
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
5/27/15
10
Basic Vault Progressions Sarah Myers 0 Kidsport Gymnastics Academy
How to create great vaulters? Ê Patience is key, do not rush the process Ê Make it fun for the kids because it is a very repetitive learning process Ê Strong basics, don’t skip or rush through the running and board work sections to get
to the actual vault Ê Utilize return stations for more reps and conditioning Ê Don’t be afraid to take a step or 2 back to create something great!
Let’s start at the beginning Ê We usually change groups and possibly coaches in the summer. Ê When we get a new group we like to review the basics from the very beginning to
make sure everyone is starting from the same place. Ê We have 30 minute vault rotations Ê Split them into 3 sections – for several weeks to make sure basics are strong and
correct before moving deeper into the vault Ê Preperation Ê Running Ê Vaulting
Sample Circuits Preparation Circuit - 30 sec each - Tuesday!!! Ê #1 - Single Leg Stand on Balance Disc - Left Ê #2 - Single Leg Stand on Balance Disc – Right Ê #3 - Handstand Against Wall Ê #4 - Leg Lifts Ê #5 - Arm Circles w/ Bands Ê #6 - Hamstring Lean & Hold Ê #7 - Bungee Bounces on Board Ê #8 - Exploding Mountain Climbers over Panel Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Preparation Circuit - 30 sec each - Friday!!! Ê #1 - Single Leg Stand on Balance Disc – Left - Relevee Ê #2 - Single Leg Stand on Balance Disc – Right - Relevee Ê #3 – ½ HS Shoulder Shrugs to Finger Tips Ê #4 – Pike Holds Ê #5 – Step off Mat and Rebound back up Ê #6 – Spotted Pogos Ê #7 – Shuttle Runs Ê #8 – Push-up Blocks Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Sample List of Different Preparation Drills Lower Body Stations Ê Double Leg Stand on Blance Disc Ê Single Leg Stand on Balance Disc Ê Double Leg Stand on Balance Disc in Plie Ê Single Leg Stand on Balance Disc in Plie Ê Double Leg Stand onBalance Disx in Relevee Ê Single Leg Stand on Balance Disc in Relevee Ê Ankle Strengthening with Bands Ê Hamstring Lean & Hold Ê Exploding Mountain Climbers over Panel Mat
Shapes Ê Handstand Against Wall Ê Handstand Shoulder Shrugs Against Wall Ê Orange Strap Holds Ê Hollow Hold on Stahl Bars – Belly to bars Ê Hollow Hold on Stahl Bars - Back to bars Ê Spotted Pogos - Standing Ê Spotted Pogos - Handstand
Board Work Ê Spotted Shapes on Board Ê Bungee Bounces on Board Ê Arm Circles w/ Bands Ê Step off Mat and Rebound back up Running Drills Ê Sitting in front of mirror working correct arms Ê Pushing P-Block Ê Shuttle Run Ê Partner Run Ê Timed Runs Ê Running Drills – High Kness, Butt Kickers, Deer Runs, erc… Blocking Ê Knee Finger Tips Push-ups Ê Spotted Pogos – Handstands Ê 1/2 HS Shoulder Srugs to Finger Tips Ê Push-up Blocks – Flat Ê Push-up Blocks – Up a Level
Conditioning Ê Leg Lifts Ê Single Leg Quick Leg Lifts Ê Pike Holds Ê Tuck Ups Ê Pull-ups Ê Chin-ups
Preparation Drills Video
Moving forward with your vault Ê After several weeks of Preparation Stations we start to move away from them and
work more on vault drills Ê We start with a warm-up – sometimes the coach is active and sometimes it is a warm-
up that allows the coach to set up stations due to other groups being there before them.
Ê After warm-up we set-up a circuit of stations that breaks down different sections of the vault that they are working.
Ê Sometimes it is a continuous circuit and sometimes they will stay for a certain length of time.
Ê We spend lots of time on pieces and when the pieces are strong enough, we try to put them together.
Ê After we put them together, we analyze the weakest pieces and change our circuits to improve that area before trying again.
How I create my circuits Ê Create lists for each section of the vault that you need to work on Ê Run Ê Board Work Ê Shapes Ê Blocking Ê Post Flight Ê Landing
Ê Create your circuit with a goal/purpose in mind and select drills from the lists above that will reflect that goal. I have a different goal for each different circuit
Ê I create a circuit for each day, and I repeat that weeks workout for a few weeks before changing, unless something is obviously to easy or to hard.
Ê I set a date to try and put the pieces together, usually the last few minutes of the last practice that week.
Ê After you see the whole vault, re-evaluate and then create a new week of circuits to attack the weak areas and set new goals.
Tips… Ê Communicate with your kids!!! Let them know what each drill is working on and why.
Ê Try to use visual aids when possible, drawings, videos, kids. Most kids are visual learners and you will see a huge improvement when you adjust to the best way each kid learns.
Ê Have kids repeat corrections and more importantly, what they have to do to make that correction!
Sample Circuit – Day 1 Day 1 Warm-up – Focus on mechanics and arms! Ê Jog with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê Butt kickers with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê High Knees with correct arm swing Ê Walk – Jog – Run – Sprint Ê Arm Circle Punches, no step! Ê Power Skip with Arms Ê Arm Circle Punches, no step! Ê Deer Runs with correct arms – take a picture at top of each run Ê Arm Circle Punches, no step!
Day 1 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and resi/table) Ê Handstand Flatback against wall – Belly to wall push tall to fall to flatback Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê If TT available – Run to arm circle flatback **ASK ME** (working on feet getting in
front and chest back) Ê Stahl Bars – Leg Snaps – 8 on one leg – switch legs the next time Ê Stahl Bars – Hang and hold hollow – belly facing bars – only toes touching – 20 sec –
back slightly rounded, hips and arm pits flat – Reverse Direction next time with back pressed against bars
Sample Circuit – Day 2 Day 2 Warm-up – Focus on improving speed and strength of run Ê Shuttle Runs on runway – mark three marks with Velcro Ê Partner Runs – with tubing – on outside vault runway Ê Arm Circle Punches on TT from side to side Ê Push P-block or Blue trap – on edge of floor – takes 3
Day 2 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and table) Ê Standing Shoulder shrugs with weights Ê Single Leg balance – 20 sec – switch legs next time Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê Push-up hops in boxes if TT available Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Leg Lifts – set of 5 each time
Sample Circuit – Day 3 Day 3 Warm-up – Focus on board work and some arm work Ê Straight Leg Skips with Arm Circles down runway Ê Spotted Straight Jump Pogos on board Ê Shoulder Shrugs against wall Ê Off Mat on Landing Mat - Hurdle – Stop on spring board Ê Off Block – Drop - Hurdle – Rebound on spring board Ê Run to Arm Circle Straight Jump
Day 3 Stations – Circuit Ê Run to arm circle straight jump and spotted assistance to HS onto table
Straight Jump off Table to stick Ê Bungee Bar Hold – 20 sec Ê 8” + Panel Mat + Launch Pad = Handspring Flatback **Goal is to clear Panel Mats** Ê If TT available – Donkey Kick to HS Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Pike Holds on bars – compete with teammate!
Video of Day 1 Warm-up
Sample List of Running Drills Ê Jogging with correct arm form Ê High Knees Ê Butt Kickers Ê Power Skips with Arm Circles Ê Single Leg Hops Ê Single Leg Hops with Tuck Kick Motion – More Advanced Ê Deer Runs Ê Shuttle Runs Ê Timed Runs Ê Pushing P-Block Ê Counting Steps Ê Partner Runs with Tubing and or Sliders Ê Leg Snaps
Sample List of Board Work Drills Ê Bulls eye Toss & Bulls Eye Zig Zag Ê Launch Pad Toss & Launch Pad Zig Zag Ê Jump the Creek Ê Hurdle to back off TT or into Pit Ê Slow Motion Board Contact Ê One foot hurdle to board & Stop! Ê One foot hurdle to board & Punch! Ê Punch and rebound back Ê Short Run to Board Ê Full Run Ê Arm Circle Straight Jumps
Video of Board Work Drills
Sample List of Shaping Drills Ê Tight body lifts and falls Ê Hold shape on Floor or Flat Surface Ê Partner Holds Ê Strap Holds Ê Stahl Bar Shapes Ê Upper Body Lifts Ê Pogos Ê Handstand Holds against walls Ê Contact Position Hold (board and table/mat)
Video of Shaping Drills
Sample List of Blocking Drills Ê Standing Shrugs with weights Ê Shoulder Shrugs Ê Handstand Pogos with Coach Ê Push up Blocks to Trap (Push-up Shape on Board – Block to hands up onto trap) Ê Wall Blocks to Belly Ê TT Blocks with Resi and Mat Ê Handstand Blocks on floor Ê Step to Handstand Block from Board Ê Handstand Blocks up onto mat Ê Block off Launch Pad to HS Flatback Ê Flatbacks over Panel Mats – Several Variations Ê Spotted Block off Spring board to work vertical rise Ê Block off Springboard to Flatback onto 8” Ê Block off Inclined Springboard to Handspring onto 8” Ê Spotted Handspring Blocks off Table (coach is behind vault to spot vertical block) Ê Block – Block up a level off board or table
Video of Blocking Drills
Sample List of Post Flight Drills Ê Handstand Fall off Table with Coach Spotting – Catch at horizontal and guide down –
maintaining tension Ê Can guide to Flatback or to Feet for Handspring
Ê Handspring over Resi Ê Can do it short or long way – Make it a contest
Ê Handspring over P-Block (can also add board to P-block) Ê Can go to Flatback onto Resi or to Feet for Handspring
Ê Set goals/challenges for distance, rise, landing, etc… Ê Clear the mat or table Ê Distance from Table Ê Stuck Landings
Ê Handspring onto resi off vault table – Silver Vault
Video of Post Flight Drills
Sample List of Landing Drills Ê Long Jump Stick Ê Straight Jump Stick off Block Ê Straight Jump off with Head Released Ê Stick Saltos off TT Ê Stick Front Tucks on Floor Ê Stick Front Tucks off Table
Video of Landing Drills
Sample List of Tumble Trac Drills Ê Donkey Kicks to Handstands Ê Hip Hops Ê Traveling Push-up Hops in box Ê Handstand Blocks– Arm Circle Reach into it Ê How many bounces can you do?
Ê Bounders Ê Dive Rolls up onto mats Ê Front Tucks Ê Front Pikes Ê Front Layouts
Video of Tumble Trac Drills
Use Return Stations You can use any of the previous lists for Return stations, just pick drills that are safe without a spot and that they already do really well. Ê Preparation Stations Ê Running Drill Stations Ê Board Work Stations Ê Blocking Stations Ê Post Flight Stations Ê Landing Stations Ê Tumble Trac Stations
More Videos of Actual Vaults & Drills
Recap Ê Be Patient and build strong basics Ê Make it fun for the kids to work hard Ê Adjust to help kids learn Ê Work the pieces before working the whole vault Ê Work on weak pieces before working going back to whole vault Ê Make lists that work for your gym and equipment to pull from for your workouts Ê Have a plan and share that plan with your gymnasts!
Thank you to all of my girls for their hard work! Contact Info – Sarah Myers [email protected]
1
2
3
4
5
6
1
2
7
8
9
1
2
10
1
2
11
1
2
12
1
2
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
5/27/15
11
Basic Vault Progressions Sarah Myers 0 Kidsport Gymnastics Academy
How to create great vaulters? Ê Patience is key, do not rush the process Ê Make it fun for the kids because it is a very repetitive learning process Ê Strong basics, don’t skip or rush through the running and board work sections to get
to the actual vault Ê Utilize return stations for more reps and conditioning Ê Don’t be afraid to take a step or 2 back to create something great!
Let’s start at the beginning Ê We usually change groups and possibly coaches in the summer. Ê When we get a new group we like to review the basics from the very beginning to
make sure everyone is starting from the same place. Ê We have 30 minute vault rotations Ê Split them into 3 sections – for several weeks to make sure basics are strong and
correct before moving deeper into the vault Ê Preperation Ê Running Ê Vaulting
Sample Circuits Preparation Circuit - 30 sec each - Tuesday!!! Ê #1 - Single Leg Stand on Balance Disc - Left Ê #2 - Single Leg Stand on Balance Disc – Right Ê #3 - Handstand Against Wall Ê #4 - Leg Lifts Ê #5 - Arm Circles w/ Bands Ê #6 - Hamstring Lean & Hold Ê #7 - Bungee Bounces on Board Ê #8 - Exploding Mountain Climbers over Panel Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Preparation Circuit - 30 sec each - Friday!!! Ê #1 - Single Leg Stand on Balance Disc – Left - Relevee Ê #2 - Single Leg Stand on Balance Disc – Right - Relevee Ê #3 – ½ HS Shoulder Shrugs to Finger Tips Ê #4 – Pike Holds Ê #5 – Step off Mat and Rebound back up Ê #6 – Spotted Pogos Ê #7 – Shuttle Runs Ê #8 – Push-up Blocks Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Sample List of Different Preparation Drills Lower Body Stations Ê Double Leg Stand on Blance Disc Ê Single Leg Stand on Balance Disc Ê Double Leg Stand on Balance Disc in Plie Ê Single Leg Stand on Balance Disc in Plie Ê Double Leg Stand onBalance Disx in Relevee Ê Single Leg Stand on Balance Disc in Relevee Ê Ankle Strengthening with Bands Ê Hamstring Lean & Hold Ê Exploding Mountain Climbers over Panel Mat
Shapes Ê Handstand Against Wall Ê Handstand Shoulder Shrugs Against Wall Ê Orange Strap Holds Ê Hollow Hold on Stahl Bars – Belly to bars Ê Hollow Hold on Stahl Bars - Back to bars Ê Spotted Pogos - Standing Ê Spotted Pogos - Handstand
Board Work Ê Spotted Shapes on Board Ê Bungee Bounces on Board Ê Arm Circles w/ Bands Ê Step off Mat and Rebound back up Running Drills Ê Sitting in front of mirror working correct arms Ê Pushing P-Block Ê Shuttle Run Ê Partner Run Ê Timed Runs Ê Running Drills – High Kness, Butt Kickers, Deer Runs, erc… Blocking Ê Knee Finger Tips Push-ups Ê Spotted Pogos – Handstands Ê 1/2 HS Shoulder Srugs to Finger Tips Ê Push-up Blocks – Flat Ê Push-up Blocks – Up a Level
Conditioning Ê Leg Lifts Ê Single Leg Quick Leg Lifts Ê Pike Holds Ê Tuck Ups Ê Pull-ups Ê Chin-ups
Preparation Drills Video
Moving forward with your vault Ê After several weeks of Preparation Stations we start to move away from them and
work more on vault drills Ê We start with a warm-up – sometimes the coach is active and sometimes it is a warm-
up that allows the coach to set up stations due to other groups being there before them.
Ê After warm-up we set-up a circuit of stations that breaks down different sections of the vault that they are working.
Ê Sometimes it is a continuous circuit and sometimes they will stay for a certain length of time.
Ê We spend lots of time on pieces and when the pieces are strong enough, we try to put them together.
Ê After we put them together, we analyze the weakest pieces and change our circuits to improve that area before trying again.
How I create my circuits Ê Create lists for each section of the vault that you need to work on Ê Run Ê Board Work Ê Shapes Ê Blocking Ê Post Flight Ê Landing
Ê Create your circuit with a goal/purpose in mind and select drills from the lists above that will reflect that goal. I have a different goal for each different circuit
Ê I create a circuit for each day, and I repeat that weeks workout for a few weeks before changing, unless something is obviously to easy or to hard.
Ê I set a date to try and put the pieces together, usually the last few minutes of the last practice that week.
Ê After you see the whole vault, re-evaluate and then create a new week of circuits to attack the weak areas and set new goals.
Tips… Ê Communicate with your kids!!! Let them know what each drill is working on and why.
Ê Try to use visual aids when possible, drawings, videos, kids. Most kids are visual learners and you will see a huge improvement when you adjust to the best way each kid learns.
Ê Have kids repeat corrections and more importantly, what they have to do to make that correction!
Sample Circuit – Day 1 Day 1 Warm-up – Focus on mechanics and arms! Ê Jog with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê Butt kickers with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê High Knees with correct arm swing Ê Walk – Jog – Run – Sprint Ê Arm Circle Punches, no step! Ê Power Skip with Arms Ê Arm Circle Punches, no step! Ê Deer Runs with correct arms – take a picture at top of each run Ê Arm Circle Punches, no step!
Day 1 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and resi/table) Ê Handstand Flatback against wall – Belly to wall push tall to fall to flatback Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê If TT available – Run to arm circle flatback **ASK ME** (working on feet getting in
front and chest back) Ê Stahl Bars – Leg Snaps – 8 on one leg – switch legs the next time Ê Stahl Bars – Hang and hold hollow – belly facing bars – only toes touching – 20 sec –
back slightly rounded, hips and arm pits flat – Reverse Direction next time with back pressed against bars
Sample Circuit – Day 2 Day 2 Warm-up – Focus on improving speed and strength of run Ê Shuttle Runs on runway – mark three marks with Velcro Ê Partner Runs – with tubing – on outside vault runway Ê Arm Circle Punches on TT from side to side Ê Push P-block or Blue trap – on edge of floor – takes 3
Day 2 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and table) Ê Standing Shoulder shrugs with weights Ê Single Leg balance – 20 sec – switch legs next time Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê Push-up hops in boxes if TT available Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Leg Lifts – set of 5 each time
Sample Circuit – Day 3 Day 3 Warm-up – Focus on board work and some arm work Ê Straight Leg Skips with Arm Circles down runway Ê Spotted Straight Jump Pogos on board Ê Shoulder Shrugs against wall Ê Off Mat on Landing Mat - Hurdle – Stop on spring board Ê Off Block – Drop - Hurdle – Rebound on spring board Ê Run to Arm Circle Straight Jump
Day 3 Stations – Circuit Ê Run to arm circle straight jump and spotted assistance to HS onto table
Straight Jump off Table to stick Ê Bungee Bar Hold – 20 sec Ê 8” + Panel Mat + Launch Pad = Handspring Flatback **Goal is to clear Panel Mats** Ê If TT available – Donkey Kick to HS Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Pike Holds on bars – compete with teammate!
Video of Day 1 Warm-up
Sample List of Running Drills Ê Jogging with correct arm form Ê High Knees Ê Butt Kickers Ê Power Skips with Arm Circles Ê Single Leg Hops Ê Single Leg Hops with Tuck Kick Motion – More Advanced Ê Deer Runs Ê Shuttle Runs Ê Timed Runs Ê Pushing P-Block Ê Counting Steps Ê Partner Runs with Tubing and or Sliders Ê Leg Snaps
Sample List of Board Work Drills Ê Bulls eye Toss & Bulls Eye Zig Zag Ê Launch Pad Toss & Launch Pad Zig Zag Ê Jump the Creek Ê Hurdle to back off TT or into Pit Ê Slow Motion Board Contact Ê One foot hurdle to board & Stop! Ê One foot hurdle to board & Punch! Ê Punch and rebound back Ê Short Run to Board Ê Full Run Ê Arm Circle Straight Jumps
Video of Board Work Drills
Sample List of Shaping Drills Ê Tight body lifts and falls Ê Hold shape on Floor or Flat Surface Ê Partner Holds Ê Strap Holds Ê Stahl Bar Shapes Ê Upper Body Lifts Ê Pogos Ê Handstand Holds against walls Ê Contact Position Hold (board and table/mat)
Video of Shaping Drills
Sample List of Blocking Drills Ê Standing Shrugs with weights Ê Shoulder Shrugs Ê Handstand Pogos with Coach Ê Push up Blocks to Trap (Push-up Shape on Board – Block to hands up onto trap) Ê Wall Blocks to Belly Ê TT Blocks with Resi and Mat Ê Handstand Blocks on floor Ê Step to Handstand Block from Board Ê Handstand Blocks up onto mat Ê Block off Launch Pad to HS Flatback Ê Flatbacks over Panel Mats – Several Variations Ê Spotted Block off Spring board to work vertical rise Ê Block off Springboard to Flatback onto 8” Ê Block off Inclined Springboard to Handspring onto 8” Ê Spotted Handspring Blocks off Table (coach is behind vault to spot vertical block) Ê Block – Block up a level off board or table
Video of Blocking Drills
Sample List of Post Flight Drills Ê Handstand Fall off Table with Coach Spotting – Catch at horizontal and guide down –
maintaining tension Ê Can guide to Flatback or to Feet for Handspring
Ê Handspring over Resi Ê Can do it short or long way – Make it a contest
Ê Handspring over P-Block (can also add board to P-block) Ê Can go to Flatback onto Resi or to Feet for Handspring
Ê Set goals/challenges for distance, rise, landing, etc… Ê Clear the mat or table Ê Distance from Table Ê Stuck Landings
Ê Handspring onto resi off vault table – Silver Vault
Video of Post Flight Drills
Sample List of Landing Drills Ê Long Jump Stick Ê Straight Jump Stick off Block Ê Straight Jump off with Head Released Ê Stick Saltos off TT Ê Stick Front Tucks on Floor Ê Stick Front Tucks off Table
Video of Landing Drills
Sample List of Tumble Trac Drills Ê Donkey Kicks to Handstands Ê Hip Hops Ê Traveling Push-up Hops in box Ê Handstand Blocks– Arm Circle Reach into it Ê How many bounces can you do?
Ê Bounders Ê Dive Rolls up onto mats Ê Front Tucks Ê Front Pikes Ê Front Layouts
Video of Tumble Trac Drills
Use Return Stations You can use any of the previous lists for Return stations, just pick drills that are safe without a spot and that they already do really well. Ê Preparation Stations Ê Running Drill Stations Ê Board Work Stations Ê Blocking Stations Ê Post Flight Stations Ê Landing Stations Ê Tumble Trac Stations
More Videos of Actual Vaults & Drills
Recap Ê Be Patient and build strong basics Ê Make it fun for the kids to work hard Ê Adjust to help kids learn Ê Work the pieces before working the whole vault Ê Work on weak pieces before working going back to whole vault Ê Make lists that work for your gym and equipment to pull from for your workouts Ê Have a plan and share that plan with your gymnasts!
Thank you to all of my girls for their hard work! Contact Info – Sarah Myers [email protected]
1
2
3
4
5
6
1
2
7
8
9
1
2
10
1
2
11
1
2
12
1
2
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
5/27/15
12
Basic Vault Progressions Sarah Myers 0 Kidsport Gymnastics Academy
How to create great vaulters? Ê Patience is key, do not rush the process Ê Make it fun for the kids because it is a very repetitive learning process Ê Strong basics, don’t skip or rush through the running and board work sections to get
to the actual vault Ê Utilize return stations for more reps and conditioning Ê Don’t be afraid to take a step or 2 back to create something great!
Let’s start at the beginning Ê We usually change groups and possibly coaches in the summer. Ê When we get a new group we like to review the basics from the very beginning to
make sure everyone is starting from the same place. Ê We have 30 minute vault rotations Ê Split them into 3 sections – for several weeks to make sure basics are strong and
correct before moving deeper into the vault Ê Preperation Ê Running Ê Vaulting
Sample Circuits Preparation Circuit - 30 sec each - Tuesday!!! Ê #1 - Single Leg Stand on Balance Disc - Left Ê #2 - Single Leg Stand on Balance Disc – Right Ê #3 - Handstand Against Wall Ê #4 - Leg Lifts Ê #5 - Arm Circles w/ Bands Ê #6 - Hamstring Lean & Hold Ê #7 - Bungee Bounces on Board Ê #8 - Exploding Mountain Climbers over Panel Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Preparation Circuit - 30 sec each - Friday!!! Ê #1 - Single Leg Stand on Balance Disc – Left - Relevee Ê #2 - Single Leg Stand on Balance Disc – Right - Relevee Ê #3 – ½ HS Shoulder Shrugs to Finger Tips Ê #4 – Pike Holds Ê #5 – Step off Mat and Rebound back up Ê #6 – Spotted Pogos Ê #7 – Shuttle Runs Ê #8 – Push-up Blocks Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Sample List of Different Preparation Drills Lower Body Stations Ê Double Leg Stand on Blance Disc Ê Single Leg Stand on Balance Disc Ê Double Leg Stand on Balance Disc in Plie Ê Single Leg Stand on Balance Disc in Plie Ê Double Leg Stand onBalance Disx in Relevee Ê Single Leg Stand on Balance Disc in Relevee Ê Ankle Strengthening with Bands Ê Hamstring Lean & Hold Ê Exploding Mountain Climbers over Panel Mat
Shapes Ê Handstand Against Wall Ê Handstand Shoulder Shrugs Against Wall Ê Orange Strap Holds Ê Hollow Hold on Stahl Bars – Belly to bars Ê Hollow Hold on Stahl Bars - Back to bars Ê Spotted Pogos - Standing Ê Spotted Pogos - Handstand
Board Work Ê Spotted Shapes on Board Ê Bungee Bounces on Board Ê Arm Circles w/ Bands Ê Step off Mat and Rebound back up Running Drills Ê Sitting in front of mirror working correct arms Ê Pushing P-Block Ê Shuttle Run Ê Partner Run Ê Timed Runs Ê Running Drills – High Kness, Butt Kickers, Deer Runs, erc… Blocking Ê Knee Finger Tips Push-ups Ê Spotted Pogos – Handstands Ê 1/2 HS Shoulder Srugs to Finger Tips Ê Push-up Blocks – Flat Ê Push-up Blocks – Up a Level
Conditioning Ê Leg Lifts Ê Single Leg Quick Leg Lifts Ê Pike Holds Ê Tuck Ups Ê Pull-ups Ê Chin-ups
Preparation Drills Video
Moving forward with your vault Ê After several weeks of Preparation Stations we start to move away from them and
work more on vault drills Ê We start with a warm-up – sometimes the coach is active and sometimes it is a warm-
up that allows the coach to set up stations due to other groups being there before them.
Ê After warm-up we set-up a circuit of stations that breaks down different sections of the vault that they are working.
Ê Sometimes it is a continuous circuit and sometimes they will stay for a certain length of time.
Ê We spend lots of time on pieces and when the pieces are strong enough, we try to put them together.
Ê After we put them together, we analyze the weakest pieces and change our circuits to improve that area before trying again.
How I create my circuits Ê Create lists for each section of the vault that you need to work on Ê Run Ê Board Work Ê Shapes Ê Blocking Ê Post Flight Ê Landing
Ê Create your circuit with a goal/purpose in mind and select drills from the lists above that will reflect that goal. I have a different goal for each different circuit
Ê I create a circuit for each day, and I repeat that weeks workout for a few weeks before changing, unless something is obviously to easy or to hard.
Ê I set a date to try and put the pieces together, usually the last few minutes of the last practice that week.
Ê After you see the whole vault, re-evaluate and then create a new week of circuits to attack the weak areas and set new goals.
Tips… Ê Communicate with your kids!!! Let them know what each drill is working on and why.
Ê Try to use visual aids when possible, drawings, videos, kids. Most kids are visual learners and you will see a huge improvement when you adjust to the best way each kid learns.
Ê Have kids repeat corrections and more importantly, what they have to do to make that correction!
Sample Circuit – Day 1 Day 1 Warm-up – Focus on mechanics and arms! Ê Jog with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê Butt kickers with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê High Knees with correct arm swing Ê Walk – Jog – Run – Sprint Ê Arm Circle Punches, no step! Ê Power Skip with Arms Ê Arm Circle Punches, no step! Ê Deer Runs with correct arms – take a picture at top of each run Ê Arm Circle Punches, no step!
Day 1 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and resi/table) Ê Handstand Flatback against wall – Belly to wall push tall to fall to flatback Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê If TT available – Run to arm circle flatback **ASK ME** (working on feet getting in
front and chest back) Ê Stahl Bars – Leg Snaps – 8 on one leg – switch legs the next time Ê Stahl Bars – Hang and hold hollow – belly facing bars – only toes touching – 20 sec –
back slightly rounded, hips and arm pits flat – Reverse Direction next time with back pressed against bars
Sample Circuit – Day 2 Day 2 Warm-up – Focus on improving speed and strength of run Ê Shuttle Runs on runway – mark three marks with Velcro Ê Partner Runs – with tubing – on outside vault runway Ê Arm Circle Punches on TT from side to side Ê Push P-block or Blue trap – on edge of floor – takes 3
Day 2 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and table) Ê Standing Shoulder shrugs with weights Ê Single Leg balance – 20 sec – switch legs next time Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê Push-up hops in boxes if TT available Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Leg Lifts – set of 5 each time
Sample Circuit – Day 3 Day 3 Warm-up – Focus on board work and some arm work Ê Straight Leg Skips with Arm Circles down runway Ê Spotted Straight Jump Pogos on board Ê Shoulder Shrugs against wall Ê Off Mat on Landing Mat - Hurdle – Stop on spring board Ê Off Block – Drop - Hurdle – Rebound on spring board Ê Run to Arm Circle Straight Jump
Day 3 Stations – Circuit Ê Run to arm circle straight jump and spotted assistance to HS onto table
Straight Jump off Table to stick Ê Bungee Bar Hold – 20 sec Ê 8” + Panel Mat + Launch Pad = Handspring Flatback **Goal is to clear Panel Mats** Ê If TT available – Donkey Kick to HS Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Pike Holds on bars – compete with teammate!
Video of Day 1 Warm-up
Sample List of Running Drills Ê Jogging with correct arm form Ê High Knees Ê Butt Kickers Ê Power Skips with Arm Circles Ê Single Leg Hops Ê Single Leg Hops with Tuck Kick Motion – More Advanced Ê Deer Runs Ê Shuttle Runs Ê Timed Runs Ê Pushing P-Block Ê Counting Steps Ê Partner Runs with Tubing and or Sliders Ê Leg Snaps
Sample List of Board Work Drills Ê Bulls eye Toss & Bulls Eye Zig Zag Ê Launch Pad Toss & Launch Pad Zig Zag Ê Jump the Creek Ê Hurdle to back off TT or into Pit Ê Slow Motion Board Contact Ê One foot hurdle to board & Stop! Ê One foot hurdle to board & Punch! Ê Punch and rebound back Ê Short Run to Board Ê Full Run Ê Arm Circle Straight Jumps
Video of Board Work Drills
Sample List of Shaping Drills Ê Tight body lifts and falls Ê Hold shape on Floor or Flat Surface Ê Partner Holds Ê Strap Holds Ê Stahl Bar Shapes Ê Upper Body Lifts Ê Pogos Ê Handstand Holds against walls Ê Contact Position Hold (board and table/mat)
Video of Shaping Drills
Sample List of Blocking Drills Ê Standing Shrugs with weights Ê Shoulder Shrugs Ê Handstand Pogos with Coach Ê Push up Blocks to Trap (Push-up Shape on Board – Block to hands up onto trap) Ê Wall Blocks to Belly Ê TT Blocks with Resi and Mat Ê Handstand Blocks on floor Ê Step to Handstand Block from Board Ê Handstand Blocks up onto mat Ê Block off Launch Pad to HS Flatback Ê Flatbacks over Panel Mats – Several Variations Ê Spotted Block off Spring board to work vertical rise Ê Block off Springboard to Flatback onto 8” Ê Block off Inclined Springboard to Handspring onto 8” Ê Spotted Handspring Blocks off Table (coach is behind vault to spot vertical block) Ê Block – Block up a level off board or table
Video of Blocking Drills
Sample List of Post Flight Drills Ê Handstand Fall off Table with Coach Spotting – Catch at horizontal and guide down –
maintaining tension Ê Can guide to Flatback or to Feet for Handspring
Ê Handspring over Resi Ê Can do it short or long way – Make it a contest
Ê Handspring over P-Block (can also add board to P-block) Ê Can go to Flatback onto Resi or to Feet for Handspring
Ê Set goals/challenges for distance, rise, landing, etc… Ê Clear the mat or table Ê Distance from Table Ê Stuck Landings
Ê Handspring onto resi off vault table – Silver Vault
Video of Post Flight Drills
Sample List of Landing Drills Ê Long Jump Stick Ê Straight Jump Stick off Block Ê Straight Jump off with Head Released Ê Stick Saltos off TT Ê Stick Front Tucks on Floor Ê Stick Front Tucks off Table
Video of Landing Drills
Sample List of Tumble Trac Drills Ê Donkey Kicks to Handstands Ê Hip Hops Ê Traveling Push-up Hops in box Ê Handstand Blocks– Arm Circle Reach into it Ê How many bounces can you do?
Ê Bounders Ê Dive Rolls up onto mats Ê Front Tucks Ê Front Pikes Ê Front Layouts
Video of Tumble Trac Drills
Use Return Stations You can use any of the previous lists for Return stations, just pick drills that are safe without a spot and that they already do really well. Ê Preparation Stations Ê Running Drill Stations Ê Board Work Stations Ê Blocking Stations Ê Post Flight Stations Ê Landing Stations Ê Tumble Trac Stations
More Videos of Actual Vaults & Drills
Recap Ê Be Patient and build strong basics Ê Make it fun for the kids to work hard Ê Adjust to help kids learn Ê Work the pieces before working the whole vault Ê Work on weak pieces before working going back to whole vault Ê Make lists that work for your gym and equipment to pull from for your workouts Ê Have a plan and share that plan with your gymnasts!
Thank you to all of my girls for their hard work! Contact Info – Sarah Myers [email protected]
1
2
3
4
5
6
1
2
7
8
9
1
2
10
1
2
11
1
2
12
1
2
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
5/27/15
13
Basic Vault Progressions Sarah Myers 0 Kidsport Gymnastics Academy
How to create great vaulters? Ê Patience is key, do not rush the process Ê Make it fun for the kids because it is a very repetitive learning process Ê Strong basics, don’t skip or rush through the running and board work sections to get
to the actual vault Ê Utilize return stations for more reps and conditioning Ê Don’t be afraid to take a step or 2 back to create something great!
Let’s start at the beginning Ê We usually change groups and possibly coaches in the summer. Ê When we get a new group we like to review the basics from the very beginning to
make sure everyone is starting from the same place. Ê We have 30 minute vault rotations Ê Split them into 3 sections – for several weeks to make sure basics are strong and
correct before moving deeper into the vault Ê Preperation Ê Running Ê Vaulting
Sample Circuits Preparation Circuit - 30 sec each - Tuesday!!! Ê #1 - Single Leg Stand on Balance Disc - Left Ê #2 - Single Leg Stand on Balance Disc – Right Ê #3 - Handstand Against Wall Ê #4 - Leg Lifts Ê #5 - Arm Circles w/ Bands Ê #6 - Hamstring Lean & Hold Ê #7 - Bungee Bounces on Board Ê #8 - Exploding Mountain Climbers over Panel Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Preparation Circuit - 30 sec each - Friday!!! Ê #1 - Single Leg Stand on Balance Disc – Left - Relevee Ê #2 - Single Leg Stand on Balance Disc – Right - Relevee Ê #3 – ½ HS Shoulder Shrugs to Finger Tips Ê #4 – Pike Holds Ê #5 – Step off Mat and Rebound back up Ê #6 – Spotted Pogos Ê #7 – Shuttle Runs Ê #8 – Push-up Blocks Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Sample List of Different Preparation Drills Lower Body Stations Ê Double Leg Stand on Blance Disc Ê Single Leg Stand on Balance Disc Ê Double Leg Stand on Balance Disc in Plie Ê Single Leg Stand on Balance Disc in Plie Ê Double Leg Stand onBalance Disx in Relevee Ê Single Leg Stand on Balance Disc in Relevee Ê Ankle Strengthening with Bands Ê Hamstring Lean & Hold Ê Exploding Mountain Climbers over Panel Mat
Shapes Ê Handstand Against Wall Ê Handstand Shoulder Shrugs Against Wall Ê Orange Strap Holds Ê Hollow Hold on Stahl Bars – Belly to bars Ê Hollow Hold on Stahl Bars - Back to bars Ê Spotted Pogos - Standing Ê Spotted Pogos - Handstand
Board Work Ê Spotted Shapes on Board Ê Bungee Bounces on Board Ê Arm Circles w/ Bands Ê Step off Mat and Rebound back up Running Drills Ê Sitting in front of mirror working correct arms Ê Pushing P-Block Ê Shuttle Run Ê Partner Run Ê Timed Runs Ê Running Drills – High Kness, Butt Kickers, Deer Runs, erc… Blocking Ê Knee Finger Tips Push-ups Ê Spotted Pogos – Handstands Ê 1/2 HS Shoulder Srugs to Finger Tips Ê Push-up Blocks – Flat Ê Push-up Blocks – Up a Level
Conditioning Ê Leg Lifts Ê Single Leg Quick Leg Lifts Ê Pike Holds Ê Tuck Ups Ê Pull-ups Ê Chin-ups
Preparation Drills Video
Moving forward with your vault Ê After several weeks of Preparation Stations we start to move away from them and
work more on vault drills Ê We start with a warm-up – sometimes the coach is active and sometimes it is a warm-
up that allows the coach to set up stations due to other groups being there before them.
Ê After warm-up we set-up a circuit of stations that breaks down different sections of the vault that they are working.
Ê Sometimes it is a continuous circuit and sometimes they will stay for a certain length of time.
Ê We spend lots of time on pieces and when the pieces are strong enough, we try to put them together.
Ê After we put them together, we analyze the weakest pieces and change our circuits to improve that area before trying again.
How I create my circuits Ê Create lists for each section of the vault that you need to work on Ê Run Ê Board Work Ê Shapes Ê Blocking Ê Post Flight Ê Landing
Ê Create your circuit with a goal/purpose in mind and select drills from the lists above that will reflect that goal. I have a different goal for each different circuit
Ê I create a circuit for each day, and I repeat that weeks workout for a few weeks before changing, unless something is obviously to easy or to hard.
Ê I set a date to try and put the pieces together, usually the last few minutes of the last practice that week.
Ê After you see the whole vault, re-evaluate and then create a new week of circuits to attack the weak areas and set new goals.
Tips… Ê Communicate with your kids!!! Let them know what each drill is working on and why.
Ê Try to use visual aids when possible, drawings, videos, kids. Most kids are visual learners and you will see a huge improvement when you adjust to the best way each kid learns.
Ê Have kids repeat corrections and more importantly, what they have to do to make that correction!
Sample Circuit – Day 1 Day 1 Warm-up – Focus on mechanics and arms! Ê Jog with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê Butt kickers with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê High Knees with correct arm swing Ê Walk – Jog – Run – Sprint Ê Arm Circle Punches, no step! Ê Power Skip with Arms Ê Arm Circle Punches, no step! Ê Deer Runs with correct arms – take a picture at top of each run Ê Arm Circle Punches, no step!
Day 1 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and resi/table) Ê Handstand Flatback against wall – Belly to wall push tall to fall to flatback Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê If TT available – Run to arm circle flatback **ASK ME** (working on feet getting in
front and chest back) Ê Stahl Bars – Leg Snaps – 8 on one leg – switch legs the next time Ê Stahl Bars – Hang and hold hollow – belly facing bars – only toes touching – 20 sec –
back slightly rounded, hips and arm pits flat – Reverse Direction next time with back pressed against bars
Sample Circuit – Day 2 Day 2 Warm-up – Focus on improving speed and strength of run Ê Shuttle Runs on runway – mark three marks with Velcro Ê Partner Runs – with tubing – on outside vault runway Ê Arm Circle Punches on TT from side to side Ê Push P-block or Blue trap – on edge of floor – takes 3
Day 2 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and table) Ê Standing Shoulder shrugs with weights Ê Single Leg balance – 20 sec – switch legs next time Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê Push-up hops in boxes if TT available Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Leg Lifts – set of 5 each time
Sample Circuit – Day 3 Day 3 Warm-up – Focus on board work and some arm work Ê Straight Leg Skips with Arm Circles down runway Ê Spotted Straight Jump Pogos on board Ê Shoulder Shrugs against wall Ê Off Mat on Landing Mat - Hurdle – Stop on spring board Ê Off Block – Drop - Hurdle – Rebound on spring board Ê Run to Arm Circle Straight Jump
Day 3 Stations – Circuit Ê Run to arm circle straight jump and spotted assistance to HS onto table
Straight Jump off Table to stick Ê Bungee Bar Hold – 20 sec Ê 8” + Panel Mat + Launch Pad = Handspring Flatback **Goal is to clear Panel Mats** Ê If TT available – Donkey Kick to HS Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Pike Holds on bars – compete with teammate!
Video of Day 1 Warm-up
Sample List of Running Drills Ê Jogging with correct arm form Ê High Knees Ê Butt Kickers Ê Power Skips with Arm Circles Ê Single Leg Hops Ê Single Leg Hops with Tuck Kick Motion – More Advanced Ê Deer Runs Ê Shuttle Runs Ê Timed Runs Ê Pushing P-Block Ê Counting Steps Ê Partner Runs with Tubing and or Sliders Ê Leg Snaps
Sample List of Board Work Drills Ê Bulls eye Toss & Bulls Eye Zig Zag Ê Launch Pad Toss & Launch Pad Zig Zag Ê Jump the Creek Ê Hurdle to back off TT or into Pit Ê Slow Motion Board Contact Ê One foot hurdle to board & Stop! Ê One foot hurdle to board & Punch! Ê Punch and rebound back Ê Short Run to Board Ê Full Run Ê Arm Circle Straight Jumps
Video of Board Work Drills
Sample List of Shaping Drills Ê Tight body lifts and falls Ê Hold shape on Floor or Flat Surface Ê Partner Holds Ê Strap Holds Ê Stahl Bar Shapes Ê Upper Body Lifts Ê Pogos Ê Handstand Holds against walls Ê Contact Position Hold (board and table/mat)
Video of Shaping Drills
Sample List of Blocking Drills Ê Standing Shrugs with weights Ê Shoulder Shrugs Ê Handstand Pogos with Coach Ê Push up Blocks to Trap (Push-up Shape on Board – Block to hands up onto trap) Ê Wall Blocks to Belly Ê TT Blocks with Resi and Mat Ê Handstand Blocks on floor Ê Step to Handstand Block from Board Ê Handstand Blocks up onto mat Ê Block off Launch Pad to HS Flatback Ê Flatbacks over Panel Mats – Several Variations Ê Spotted Block off Spring board to work vertical rise Ê Block off Springboard to Flatback onto 8” Ê Block off Inclined Springboard to Handspring onto 8” Ê Spotted Handspring Blocks off Table (coach is behind vault to spot vertical block) Ê Block – Block up a level off board or table
Video of Blocking Drills
Sample List of Post Flight Drills Ê Handstand Fall off Table with Coach Spotting – Catch at horizontal and guide down –
maintaining tension Ê Can guide to Flatback or to Feet for Handspring
Ê Handspring over Resi Ê Can do it short or long way – Make it a contest
Ê Handspring over P-Block (can also add board to P-block) Ê Can go to Flatback onto Resi or to Feet for Handspring
Ê Set goals/challenges for distance, rise, landing, etc… Ê Clear the mat or table Ê Distance from Table Ê Stuck Landings
Ê Handspring onto resi off vault table – Silver Vault
Video of Post Flight Drills
Sample List of Landing Drills Ê Long Jump Stick Ê Straight Jump Stick off Block Ê Straight Jump off with Head Released Ê Stick Saltos off TT Ê Stick Front Tucks on Floor Ê Stick Front Tucks off Table
Video of Landing Drills
Sample List of Tumble Trac Drills Ê Donkey Kicks to Handstands Ê Hip Hops Ê Traveling Push-up Hops in box Ê Handstand Blocks– Arm Circle Reach into it Ê How many bounces can you do?
Ê Bounders Ê Dive Rolls up onto mats Ê Front Tucks Ê Front Pikes Ê Front Layouts
Video of Tumble Trac Drills
Use Return Stations You can use any of the previous lists for Return stations, just pick drills that are safe without a spot and that they already do really well. Ê Preparation Stations Ê Running Drill Stations Ê Board Work Stations Ê Blocking Stations Ê Post Flight Stations Ê Landing Stations Ê Tumble Trac Stations
More Videos of Actual Vaults & Drills
Recap Ê Be Patient and build strong basics Ê Make it fun for the kids to work hard Ê Adjust to help kids learn Ê Work the pieces before working the whole vault Ê Work on weak pieces before working going back to whole vault Ê Make lists that work for your gym and equipment to pull from for your workouts Ê Have a plan and share that plan with your gymnasts!
Thank you to all of my girls for their hard work! Contact Info – Sarah Myers [email protected]
1
2
3
4
5
6
1
2
7
8
9
1
2
10
1
2
11
1
2
12
1
2
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
5/27/15
14
Basic Vault Progressions Sarah Myers 0 Kidsport Gymnastics Academy
How to create great vaulters? Ê Patience is key, do not rush the process Ê Make it fun for the kids because it is a very repetitive learning process Ê Strong basics, don’t skip or rush through the running and board work sections to get
to the actual vault Ê Utilize return stations for more reps and conditioning Ê Don’t be afraid to take a step or 2 back to create something great!
Let’s start at the beginning Ê We usually change groups and possibly coaches in the summer. Ê When we get a new group we like to review the basics from the very beginning to
make sure everyone is starting from the same place. Ê We have 30 minute vault rotations Ê Split them into 3 sections – for several weeks to make sure basics are strong and
correct before moving deeper into the vault Ê Preperation Ê Running Ê Vaulting
Sample Circuits Preparation Circuit - 30 sec each - Tuesday!!! Ê #1 - Single Leg Stand on Balance Disc - Left Ê #2 - Single Leg Stand on Balance Disc – Right Ê #3 - Handstand Against Wall Ê #4 - Leg Lifts Ê #5 - Arm Circles w/ Bands Ê #6 - Hamstring Lean & Hold Ê #7 - Bungee Bounces on Board Ê #8 - Exploding Mountain Climbers over Panel Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Preparation Circuit - 30 sec each - Friday!!! Ê #1 - Single Leg Stand on Balance Disc – Left - Relevee Ê #2 - Single Leg Stand on Balance Disc – Right - Relevee Ê #3 – ½ HS Shoulder Shrugs to Finger Tips Ê #4 – Pike Holds Ê #5 – Step off Mat and Rebound back up Ê #6 – Spotted Pogos Ê #7 – Shuttle Runs Ê #8 – Push-up Blocks Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Sample List of Different Preparation Drills Lower Body Stations Ê Double Leg Stand on Blance Disc Ê Single Leg Stand on Balance Disc Ê Double Leg Stand on Balance Disc in Plie Ê Single Leg Stand on Balance Disc in Plie Ê Double Leg Stand onBalance Disx in Relevee Ê Single Leg Stand on Balance Disc in Relevee Ê Ankle Strengthening with Bands Ê Hamstring Lean & Hold Ê Exploding Mountain Climbers over Panel Mat
Shapes Ê Handstand Against Wall Ê Handstand Shoulder Shrugs Against Wall Ê Orange Strap Holds Ê Hollow Hold on Stahl Bars – Belly to bars Ê Hollow Hold on Stahl Bars - Back to bars Ê Spotted Pogos - Standing Ê Spotted Pogos - Handstand
Board Work Ê Spotted Shapes on Board Ê Bungee Bounces on Board Ê Arm Circles w/ Bands Ê Step off Mat and Rebound back up Running Drills Ê Sitting in front of mirror working correct arms Ê Pushing P-Block Ê Shuttle Run Ê Partner Run Ê Timed Runs Ê Running Drills – High Kness, Butt Kickers, Deer Runs, erc… Blocking Ê Knee Finger Tips Push-ups Ê Spotted Pogos – Handstands Ê 1/2 HS Shoulder Srugs to Finger Tips Ê Push-up Blocks – Flat Ê Push-up Blocks – Up a Level
Conditioning Ê Leg Lifts Ê Single Leg Quick Leg Lifts Ê Pike Holds Ê Tuck Ups Ê Pull-ups Ê Chin-ups
Preparation Drills Video
Moving forward with your vault Ê After several weeks of Preparation Stations we start to move away from them and
work more on vault drills Ê We start with a warm-up – sometimes the coach is active and sometimes it is a warm-
up that allows the coach to set up stations due to other groups being there before them.
Ê After warm-up we set-up a circuit of stations that breaks down different sections of the vault that they are working.
Ê Sometimes it is a continuous circuit and sometimes they will stay for a certain length of time.
Ê We spend lots of time on pieces and when the pieces are strong enough, we try to put them together.
Ê After we put them together, we analyze the weakest pieces and change our circuits to improve that area before trying again.
How I create my circuits Ê Create lists for each section of the vault that you need to work on Ê Run Ê Board Work Ê Shapes Ê Blocking Ê Post Flight Ê Landing
Ê Create your circuit with a goal/purpose in mind and select drills from the lists above that will reflect that goal. I have a different goal for each different circuit
Ê I create a circuit for each day, and I repeat that weeks workout for a few weeks before changing, unless something is obviously to easy or to hard.
Ê I set a date to try and put the pieces together, usually the last few minutes of the last practice that week.
Ê After you see the whole vault, re-evaluate and then create a new week of circuits to attack the weak areas and set new goals.
Tips… Ê Communicate with your kids!!! Let them know what each drill is working on and why.
Ê Try to use visual aids when possible, drawings, videos, kids. Most kids are visual learners and you will see a huge improvement when you adjust to the best way each kid learns.
Ê Have kids repeat corrections and more importantly, what they have to do to make that correction!
Sample Circuit – Day 1 Day 1 Warm-up – Focus on mechanics and arms! Ê Jog with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê Butt kickers with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê High Knees with correct arm swing Ê Walk – Jog – Run – Sprint Ê Arm Circle Punches, no step! Ê Power Skip with Arms Ê Arm Circle Punches, no step! Ê Deer Runs with correct arms – take a picture at top of each run Ê Arm Circle Punches, no step!
Day 1 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and resi/table) Ê Handstand Flatback against wall – Belly to wall push tall to fall to flatback Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê If TT available – Run to arm circle flatback **ASK ME** (working on feet getting in
front and chest back) Ê Stahl Bars – Leg Snaps – 8 on one leg – switch legs the next time Ê Stahl Bars – Hang and hold hollow – belly facing bars – only toes touching – 20 sec –
back slightly rounded, hips and arm pits flat – Reverse Direction next time with back pressed against bars
Sample Circuit – Day 2 Day 2 Warm-up – Focus on improving speed and strength of run Ê Shuttle Runs on runway – mark three marks with Velcro Ê Partner Runs – with tubing – on outside vault runway Ê Arm Circle Punches on TT from side to side Ê Push P-block or Blue trap – on edge of floor – takes 3
Day 2 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and table) Ê Standing Shoulder shrugs with weights Ê Single Leg balance – 20 sec – switch legs next time Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê Push-up hops in boxes if TT available Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Leg Lifts – set of 5 each time
Sample Circuit – Day 3 Day 3 Warm-up – Focus on board work and some arm work Ê Straight Leg Skips with Arm Circles down runway Ê Spotted Straight Jump Pogos on board Ê Shoulder Shrugs against wall Ê Off Mat on Landing Mat - Hurdle – Stop on spring board Ê Off Block – Drop - Hurdle – Rebound on spring board Ê Run to Arm Circle Straight Jump
Day 3 Stations – Circuit Ê Run to arm circle straight jump and spotted assistance to HS onto table
Straight Jump off Table to stick Ê Bungee Bar Hold – 20 sec Ê 8” + Panel Mat + Launch Pad = Handspring Flatback **Goal is to clear Panel Mats** Ê If TT available – Donkey Kick to HS Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Pike Holds on bars – compete with teammate!
Video of Day 1 Warm-up
Sample List of Running Drills Ê Jogging with correct arm form Ê High Knees Ê Butt Kickers Ê Power Skips with Arm Circles Ê Single Leg Hops Ê Single Leg Hops with Tuck Kick Motion – More Advanced Ê Deer Runs Ê Shuttle Runs Ê Timed Runs Ê Pushing P-Block Ê Counting Steps Ê Partner Runs with Tubing and or Sliders Ê Leg Snaps
Sample List of Board Work Drills Ê Bulls eye Toss & Bulls Eye Zig Zag Ê Launch Pad Toss & Launch Pad Zig Zag Ê Jump the Creek Ê Hurdle to back off TT or into Pit Ê Slow Motion Board Contact Ê One foot hurdle to board & Stop! Ê One foot hurdle to board & Punch! Ê Punch and rebound back Ê Short Run to Board Ê Full Run Ê Arm Circle Straight Jumps
Video of Board Work Drills
Sample List of Shaping Drills Ê Tight body lifts and falls Ê Hold shape on Floor or Flat Surface Ê Partner Holds Ê Strap Holds Ê Stahl Bar Shapes Ê Upper Body Lifts Ê Pogos Ê Handstand Holds against walls Ê Contact Position Hold (board and table/mat)
Video of Shaping Drills
Sample List of Blocking Drills Ê Standing Shrugs with weights Ê Shoulder Shrugs Ê Handstand Pogos with Coach Ê Push up Blocks to Trap (Push-up Shape on Board – Block to hands up onto trap) Ê Wall Blocks to Belly Ê TT Blocks with Resi and Mat Ê Handstand Blocks on floor Ê Step to Handstand Block from Board Ê Handstand Blocks up onto mat Ê Block off Launch Pad to HS Flatback Ê Flatbacks over Panel Mats – Several Variations Ê Spotted Block off Spring board to work vertical rise Ê Block off Springboard to Flatback onto 8” Ê Block off Inclined Springboard to Handspring onto 8” Ê Spotted Handspring Blocks off Table (coach is behind vault to spot vertical block) Ê Block – Block up a level off board or table
Video of Blocking Drills
Sample List of Post Flight Drills Ê Handstand Fall off Table with Coach Spotting – Catch at horizontal and guide down –
maintaining tension Ê Can guide to Flatback or to Feet for Handspring
Ê Handspring over Resi Ê Can do it short or long way – Make it a contest
Ê Handspring over P-Block (can also add board to P-block) Ê Can go to Flatback onto Resi or to Feet for Handspring
Ê Set goals/challenges for distance, rise, landing, etc… Ê Clear the mat or table Ê Distance from Table Ê Stuck Landings
Ê Handspring onto resi off vault table – Silver Vault
Video of Post Flight Drills
Sample List of Landing Drills Ê Long Jump Stick Ê Straight Jump Stick off Block Ê Straight Jump off with Head Released Ê Stick Saltos off TT Ê Stick Front Tucks on Floor Ê Stick Front Tucks off Table
Video of Landing Drills
Sample List of Tumble Trac Drills Ê Donkey Kicks to Handstands Ê Hip Hops Ê Traveling Push-up Hops in box Ê Handstand Blocks– Arm Circle Reach into it Ê How many bounces can you do?
Ê Bounders Ê Dive Rolls up onto mats Ê Front Tucks Ê Front Pikes Ê Front Layouts
Video of Tumble Trac Drills
Use Return Stations You can use any of the previous lists for Return stations, just pick drills that are safe without a spot and that they already do really well. Ê Preparation Stations Ê Running Drill Stations Ê Board Work Stations Ê Blocking Stations Ê Post Flight Stations Ê Landing Stations Ê Tumble Trac Stations
More Videos of Actual Vaults & Drills
Recap Ê Be Patient and build strong basics Ê Make it fun for the kids to work hard Ê Adjust to help kids learn Ê Work the pieces before working the whole vault Ê Work on weak pieces before working going back to whole vault Ê Make lists that work for your gym and equipment to pull from for your workouts Ê Have a plan and share that plan with your gymnasts!
Thank you to all of my girls for their hard work! Contact Info – Sarah Myers [email protected]
1
2
3
4
5
6
1
2
7
8
9
1
2
10
1
2
11
1
2
12
1
2
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
5/27/15
15
Basic Vault Progressions Sarah Myers 0 Kidsport Gymnastics Academy
How to create great vaulters? Ê Patience is key, do not rush the process Ê Make it fun for the kids because it is a very repetitive learning process Ê Strong basics, don’t skip or rush through the running and board work sections to get
to the actual vault Ê Utilize return stations for more reps and conditioning Ê Don’t be afraid to take a step or 2 back to create something great!
Let’s start at the beginning Ê We usually change groups and possibly coaches in the summer. Ê When we get a new group we like to review the basics from the very beginning to
make sure everyone is starting from the same place. Ê We have 30 minute vault rotations Ê Split them into 3 sections – for several weeks to make sure basics are strong and
correct before moving deeper into the vault Ê Preperation Ê Running Ê Vaulting
Sample Circuits Preparation Circuit - 30 sec each - Tuesday!!! Ê #1 - Single Leg Stand on Balance Disc - Left Ê #2 - Single Leg Stand on Balance Disc – Right Ê #3 - Handstand Against Wall Ê #4 - Leg Lifts Ê #5 - Arm Circles w/ Bands Ê #6 - Hamstring Lean & Hold Ê #7 - Bungee Bounces on Board Ê #8 - Exploding Mountain Climbers over Panel Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Preparation Circuit - 30 sec each - Friday!!! Ê #1 - Single Leg Stand on Balance Disc – Left - Relevee Ê #2 - Single Leg Stand on Balance Disc – Right - Relevee Ê #3 – ½ HS Shoulder Shrugs to Finger Tips Ê #4 – Pike Holds Ê #5 – Step off Mat and Rebound back up Ê #6 – Spotted Pogos Ê #7 – Shuttle Runs Ê #8 – Push-up Blocks Ê #9 - Knee Finger Push-ups
Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints
Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)
Sample List of Different Preparation Drills Lower Body Stations Ê Double Leg Stand on Blance Disc Ê Single Leg Stand on Balance Disc Ê Double Leg Stand on Balance Disc in Plie Ê Single Leg Stand on Balance Disc in Plie Ê Double Leg Stand onBalance Disx in Relevee Ê Single Leg Stand on Balance Disc in Relevee Ê Ankle Strengthening with Bands Ê Hamstring Lean & Hold Ê Exploding Mountain Climbers over Panel Mat
Shapes Ê Handstand Against Wall Ê Handstand Shoulder Shrugs Against Wall Ê Orange Strap Holds Ê Hollow Hold on Stahl Bars – Belly to bars Ê Hollow Hold on Stahl Bars - Back to bars Ê Spotted Pogos - Standing Ê Spotted Pogos - Handstand
Board Work Ê Spotted Shapes on Board Ê Bungee Bounces on Board Ê Arm Circles w/ Bands Ê Step off Mat and Rebound back up Running Drills Ê Sitting in front of mirror working correct arms Ê Pushing P-Block Ê Shuttle Run Ê Partner Run Ê Timed Runs Ê Running Drills – High Kness, Butt Kickers, Deer Runs, erc… Blocking Ê Knee Finger Tips Push-ups Ê Spotted Pogos – Handstands Ê 1/2 HS Shoulder Srugs to Finger Tips Ê Push-up Blocks – Flat Ê Push-up Blocks – Up a Level
Conditioning Ê Leg Lifts Ê Single Leg Quick Leg Lifts Ê Pike Holds Ê Tuck Ups Ê Pull-ups Ê Chin-ups
Preparation Drills Video
Moving forward with your vault Ê After several weeks of Preparation Stations we start to move away from them and
work more on vault drills Ê We start with a warm-up – sometimes the coach is active and sometimes it is a warm-
up that allows the coach to set up stations due to other groups being there before them.
Ê After warm-up we set-up a circuit of stations that breaks down different sections of the vault that they are working.
Ê Sometimes it is a continuous circuit and sometimes they will stay for a certain length of time.
Ê We spend lots of time on pieces and when the pieces are strong enough, we try to put them together.
Ê After we put them together, we analyze the weakest pieces and change our circuits to improve that area before trying again.
How I create my circuits Ê Create lists for each section of the vault that you need to work on Ê Run Ê Board Work Ê Shapes Ê Blocking Ê Post Flight Ê Landing
Ê Create your circuit with a goal/purpose in mind and select drills from the lists above that will reflect that goal. I have a different goal for each different circuit
Ê I create a circuit for each day, and I repeat that weeks workout for a few weeks before changing, unless something is obviously to easy or to hard.
Ê I set a date to try and put the pieces together, usually the last few minutes of the last practice that week.
Ê After you see the whole vault, re-evaluate and then create a new week of circuits to attack the weak areas and set new goals.
Tips… Ê Communicate with your kids!!! Let them know what each drill is working on and why.
Ê Try to use visual aids when possible, drawings, videos, kids. Most kids are visual learners and you will see a huge improvement when you adjust to the best way each kid learns.
Ê Have kids repeat corrections and more importantly, what they have to do to make that correction!
Sample Circuit – Day 1 Day 1 Warm-up – Focus on mechanics and arms! Ê Jog with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê Butt kickers with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê High Knees with correct arm swing Ê Walk – Jog – Run – Sprint Ê Arm Circle Punches, no step! Ê Power Skip with Arms Ê Arm Circle Punches, no step! Ê Deer Runs with correct arms – take a picture at top of each run Ê Arm Circle Punches, no step!
Day 1 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and resi/table) Ê Handstand Flatback against wall – Belly to wall push tall to fall to flatback Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê If TT available – Run to arm circle flatback **ASK ME** (working on feet getting in
front and chest back) Ê Stahl Bars – Leg Snaps – 8 on one leg – switch legs the next time Ê Stahl Bars – Hang and hold hollow – belly facing bars – only toes touching – 20 sec –
back slightly rounded, hips and arm pits flat – Reverse Direction next time with back pressed against bars
Sample Circuit – Day 2 Day 2 Warm-up – Focus on improving speed and strength of run Ê Shuttle Runs on runway – mark three marks with Velcro Ê Partner Runs – with tubing – on outside vault runway Ê Arm Circle Punches on TT from side to side Ê Push P-block or Blue trap – on edge of floor – takes 3
Day 2 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and table) Ê Standing Shoulder shrugs with weights Ê Single Leg balance – 20 sec – switch legs next time Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate
Dive Roll Ê Push-up hops in boxes if TT available Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Leg Lifts – set of 5 each time
Sample Circuit – Day 3 Day 3 Warm-up – Focus on board work and some arm work Ê Straight Leg Skips with Arm Circles down runway Ê Spotted Straight Jump Pogos on board Ê Shoulder Shrugs against wall Ê Off Mat on Landing Mat - Hurdle – Stop on spring board Ê Off Block – Drop - Hurdle – Rebound on spring board Ê Run to Arm Circle Straight Jump
Day 3 Stations – Circuit Ê Run to arm circle straight jump and spotted assistance to HS onto table
Straight Jump off Table to stick Ê Bungee Bar Hold – 20 sec Ê 8” + Panel Mat + Launch Pad = Handspring Flatback **Goal is to clear Panel Mats** Ê If TT available – Donkey Kick to HS Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Pike Holds on bars – compete with teammate!
Video of Day 1 Warm-up
Sample List of Running Drills Ê Jogging with correct arm form Ê High Knees Ê Butt Kickers Ê Power Skips with Arm Circles Ê Single Leg Hops Ê Single Leg Hops with Tuck Kick Motion – More Advanced Ê Deer Runs Ê Shuttle Runs Ê Timed Runs Ê Pushing P-Block Ê Counting Steps Ê Partner Runs with Tubing and or Sliders Ê Leg Snaps
Sample List of Board Work Drills Ê Bulls eye Toss & Bulls Eye Zig Zag Ê Launch Pad Toss & Launch Pad Zig Zag Ê Jump the Creek Ê Hurdle to back off TT or into Pit Ê Slow Motion Board Contact Ê One foot hurdle to board & Stop! Ê One foot hurdle to board & Punch! Ê Punch and rebound back Ê Short Run to Board Ê Full Run Ê Arm Circle Straight Jumps
Video of Board Work Drills
Sample List of Shaping Drills Ê Tight body lifts and falls Ê Hold shape on Floor or Flat Surface Ê Partner Holds Ê Strap Holds Ê Stahl Bar Shapes Ê Upper Body Lifts Ê Pogos Ê Handstand Holds against walls Ê Contact Position Hold (board and table/mat)
Video of Shaping Drills
Sample List of Blocking Drills Ê Standing Shrugs with weights Ê Shoulder Shrugs Ê Handstand Pogos with Coach Ê Push up Blocks to Trap (Push-up Shape on Board – Block to hands up onto trap) Ê Wall Blocks to Belly Ê TT Blocks with Resi and Mat Ê Handstand Blocks on floor Ê Step to Handstand Block from Board Ê Handstand Blocks up onto mat Ê Block off Launch Pad to HS Flatback Ê Flatbacks over Panel Mats – Several Variations Ê Spotted Block off Spring board to work vertical rise Ê Block off Springboard to Flatback onto 8” Ê Block off Inclined Springboard to Handspring onto 8” Ê Spotted Handspring Blocks off Table (coach is behind vault to spot vertical block) Ê Block – Block up a level off board or table
Video of Blocking Drills
Sample List of Post Flight Drills Ê Handstand Fall off Table with Coach Spotting – Catch at horizontal and guide down –
maintaining tension Ê Can guide to Flatback or to Feet for Handspring
Ê Handspring over Resi Ê Can do it short or long way – Make it a contest
Ê Handspring over P-Block (can also add board to P-block) Ê Can go to Flatback onto Resi or to Feet for Handspring
Ê Set goals/challenges for distance, rise, landing, etc… Ê Clear the mat or table Ê Distance from Table Ê Stuck Landings
Ê Handspring onto resi off vault table – Silver Vault
Video of Post Flight Drills
Sample List of Landing Drills Ê Long Jump Stick Ê Straight Jump Stick off Block Ê Straight Jump off with Head Released Ê Stick Saltos off TT Ê Stick Front Tucks on Floor Ê Stick Front Tucks off Table
Video of Landing Drills
Sample List of Tumble Trac Drills Ê Donkey Kicks to Handstands Ê Hip Hops Ê Traveling Push-up Hops in box Ê Handstand Blocks– Arm Circle Reach into it Ê How many bounces can you do?
Ê Bounders Ê Dive Rolls up onto mats Ê Front Tucks Ê Front Pikes Ê Front Layouts
Video of Tumble Trac Drills
Use Return Stations You can use any of the previous lists for Return stations, just pick drills that are safe without a spot and that they already do really well. Ê Preparation Stations Ê Running Drill Stations Ê Board Work Stations Ê Blocking Stations Ê Post Flight Stations Ê Landing Stations Ê Tumble Trac Stations
More Videos of Actual Vaults & Drills
Recap Ê Be Patient and build strong basics Ê Make it fun for the kids to work hard Ê Adjust to help kids learn Ê Work the pieces before working the whole vault Ê Work on weak pieces before working going back to whole vault Ê Make lists that work for your gym and equipment to pull from for your workouts Ê Have a plan and share that plan with your gymnasts!
Thank you to all of my girls for their hard work! Contact Info – Sarah Myers [email protected]