This is an animated gymnastics tutorial for the straight 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 straight vault exercise.
Gymnastic Vault Exercise
Learn how to jump off and swing the arms - Preparation for a straight vault. If you start practicing the vault, you will start with straight vaulting techniques and this is one of the first exercises you will do. At the same time you should practice the runup (track & filed sprinting techniques) and front handsprings on the floor.
Technical description: Gymnastic Vault Exercise
* Stand on a springboard and jump up from both legs. Swing your arms from behind the back forward up and extend them over-head. It's very important that you swing your arms forward up... That's the only correct form ! (never backwards up) A common mistake is swinging the arms too far and arching back. Keep in mind that your abdominals have to stay contracted slightly, which stabilizes the posture when you block off from the vaulting table. If you arch back, this will not be possible.
* In mid-air your knees, your ankles, your elbows and your back should be totally extended. The upper body should be vertical. You can lean / crouch up to 5 degrees forward to keep your upper body tight, but leaning back is bad form. This is the exact position where your hands will touch the vaulting table later. ( only that you are upright now) So hold it for a short moment to get used to it. (this will help you control your vaults better)
* Let your arms fall backwards down and land with the balls of your feet on the same spot you jumped off from. Bounce off and jump straight up again. Do 3 to 5 sets of 10 repetition before your first straight vaults (as a warm-up).
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