How to do the knees on the table gymnastics vault exercise

This is an animated gymnastics tutorial for the knees on the table vault exercise. Use the controls to pause, slow down and follow along with detailed step by step text instructions that match up with each movement. This instructional gymnastics video is incredibly in depth and a great guide for learning the knees on the table vault exercise.

Vault Exercise for Gymnastics

This is the first vaulting exercise where you actually touch the table. Before you learn this, you should practice the armstrike and the runup. The main purpose of this exercise is to get used to the take off and the landing. Feeling the pressure in the arms is very important for subsequent lessons. If you feel you are slipping off the tongue, you can chalk up your hands.

Technical description: Exercise for Gymnastics

* Run forward towards the vaulting table and strike out with the arms from behind the back.
* After the last step, jump flat onto the springboard and bring your feet together. (jump off from both legs together) Swing your arms forward and keep your upper body firm.
* Bounce off from both feet together and extend your legs and your elbows. Swing up your arms like in the first vaulting exercise and keep your upper body firm. Jump forward up towards the horizontal area of the vaulting table.
* Put your hands on the horizontal part of the tongue. Fingers point straight forward. Keep your elbows extended and now bend your knees, because the knees are the next thing to be put on the vaulting table.
* Then put your knees on the table.
* Next step: Hop onto your feet.
* Finally stand up, swing your arms up and jump down to the landing mats, while extending the entire body. Arms up, knees and elbows totally extended. This is like the strikeout exercise.
* Try to land in a stuck landing. A stuck landing is when you land on both feet at the same time without the need of an extra step to balance out the landing. Look straight forward and keep your arms raised.