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Gymnastics: Vaulting. Repulsion and Flight

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  • Start with feet on floor and hands on crash mats. Legs extended.
  • Roll forwards, through pike, on to shoulders.
  • Vigorously throw legs over head and simultaneously push on arms.
  • Gain flight.
  • Land with body extended and flat.

    • COACHING POINTS

  • This exercise is to aid flight off the box during a Head Spring or Bent Arm Overswing.
  • Gain a strong pike shape
  • Ensure that the push and leg throw is an explosive movement.
  • Legs must be kept extended.
  • Aim to lift body clear of the mat.
  • Exit with body extended and flat.

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    Vaulting. Repulsion and Flight | Key 3 Vault Repulsions

    Vaulting. Repulsion and Flight

  • Similar to previous exercise but with hands by ears and knees fully flexed.
  • Rock back to inverted pike shape with hands placed by the ears with fingers pointing to the shoulders.
  • Keeping legs extended sweep them vigorously upward and simultaneously push on hands.
  • Attempt t gain flight.
  • Exit with body fully extended on the crash mat.

    • Key 3 Vault Repulsions
    Vaulting. Repulsion and Flight | Key 3 Vault Repulsions

    Vaulting. Repulsion and Flight

  • From standing start lunge forwards placing head and hands in a triangle on the crash mat.
  • Rise to pike shape.
  • Maintaining full body tention topple forwards towards crash mats.
  • Push on arms vigorously and sweep legs over head.
  • Exit to long lie.

    • Key 3 Vault Repulsions
    Hanging to Touch Toes | Key 4 Content Trampette Pike

    Hanging to Touch Toes

  • Stretch arms above head and slowly descend until fingers touch the mat.
  • Keep legs straight.
  • Feet should be sufficiently apart to allow pupil to touch the mat with their finger tips.
  • Slowly straighten to stand.

    • Key 4 Content Trampette Pike
    Arms Swing and Circle | Key 1 Calm Down

    Arms Swing and Circle

  • Swing arms from the side horizontal, up the front, allow inside of the arms to touch the ears and return to the side horizontal.
  • Co-ordinate breathing with arm action.

    • Key 1 Calm Down
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