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Gymnastics: Vaulting. Repulsion and Flight

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DESCRIPTION

  • Placing head and hands in a triangle rise to head stand.
  • Lower to pike position and hold
  • Maintaining full body extention topple forwards towards crash mats.
  • Push on arms vigorously and sweep legs over head.
  • Exit to long lie.

    • COACHING POINTS

  • This exercise is to aid flight off the box during a Head Spring or Bent Arm Overswing.
  • A strong pike shape is required.
  • 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

  • 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.

    • 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
    Vaulting. Repulsion and Flight | Key 3 Vault Repulsions

    Vaulting. Repulsion and Flight

  • From standing start on a low platform roll forwards placing head and hands in a triangle on the crash mat.
  • Rise to pike position.
  • 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
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