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Gymnastics: Through Vault (Long Box)

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DESCRIPTION

  • Using a long box and spring board take a fast run up and hurdle step on to spring board.
  • Lift gaining flight on to box.
  • Place two hands on the far neck of box, pike with hips above shoulders.
  • Bring extended legs between arms keeping head up.
  • Land with flexed hips and knees.

    • COACHING POINTS

  • Place hands on neck of box at shoulder width with fingers forward.
  • keep head up to stop forward rotation.
  • Keep arms fully extended.
  • Slowly increase flight on and off the box.

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    OFTEN USED WITH...
    Gate Vault | Key 3 Face Vault

    Gate Vault:

  • From a short run into hurdle step jump off spring board placing hands forward, a shoulder width apart, on a three section box.
  • Fingers must point forwards.
  • Jump, with hips as high as possible, bringing extended legs to the side of the arms
  • Transfer weight across the box to land facing forwards with flexed knees and hips.

    • Key 3 Face Vault
    Face Vault | Key 3 Face Vault

    Face Vault:

  • Using a cross box and spring board take a three step run up and hurdle step on to spring board.
  • Lift gaining flight on to box.
  • Place right hand on far edge of the box and left hand on the near edge with fingers pointing outwards.
  • Tuck with hips above shoulders.
  • Bring hips to the right side of arms
  • Extend legs to land facing sideways to the left.

    • Key 3 Face Vault
    Face Vault Straight | Key 3 Face Vault

    Face Vault Straight:

  • Using a cross box and spring board take a three step run up and hurdle step on to spring board.
  • Lift gaining flight on to box.
  • Place right hand on far edge of the box and left hand on the near edge with fingers pointing outwards.
  • Keep legs extended with hips above shoulders.
  • Bring hips to right side of arms.
  • Keep legs extended to land facing sideways to the left.

    • Key 3 Face Vault
    Face Vault (Progression) | Key 3 Face Vault

    Face Vault (Progression):

  • From a short run into hurdle step jump off spring board placing the left hand on the near edge and the right hand on the far edge of a three section box.
  • Fingers must point down with thumbs on the box top.
  • Jump into a pike position, with hips as high as posible over the hands, taking the body weight on extended arms.
  • Transfer weight across the box to land with flexed knees and hips.

    • Key 3 Face Vault
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