Vault, at first glance, seems to be a very simple event. Run
fast, fly high, score big, right? Remember, this event is
considered as difficult as any other, so don’t let the very
short performance time fool you. Vaulting is difficult, and
requires careful attention different phases, and body positions,
in order to succeed.
This work considers a basic, entry level
vault, the Front Handspring. The entire skill is broken up into
6 parts. 3 are “phases,” and 3 are “transfers.” A phase is a
period of time, and the movement during that time. A transfer
marks the end of a phase, and an abrupt change in direction. To
borrow from other sports: the flight of a tennis ball would be
a “phase,” and its contact with the racket, and reversal of
direction would be considered a “transfer.”
In Vault, the three phases are, in order, the
Run, the
Preflight, and the
Post flight. Each is
vitally important in the Front Handspring. In any proper vault, these
three phases appear, although there may be added twists and or rotations
in more complex elements. Likewise, the three transfers carry through
every individual element on this event. The attack on the springboard,
or “Punch,” comes after
the run. The Block
occurs as the hands contact the vaulting table, after the preflight.
Finally, the Landing
occurs, obviously, at the end of the vault.
What follows is an in-depth analysis of the Front Handspring
Vault, very common in both compulsory and lower level optional
gymnastics. Many parents wonder what makes a good vault, and in
extremely simple terms, we often answer them, “look for speed,
and a straight body. If the gymnast is fast, that’s good, and
if her body stays straight the whole time, that’s good.” But
this is overly simplistic. Let’s now look deeper into exactly
how the vault is performed.
Phase One: The Run
In the Front Handspring, the
Run phase is quite straightforward. It should be fast
and powerful, and it should accelerate to the Punch on the
springboard. There are many opinions on how many steps are
optimal in a vaulting run. At Gymnastics Revolution, we
maintain that 11 steps is a proper run. The major obstacles to
a powerful run are in helping the athlete to develop that power,
and convincing the athlete to maintain that power. Very
commonly, gymnasts reduce their speed as they approach the
spring board.
To develop
running power, the gymnast needs to have strong legs and ankles,
and proper running technique. A good warm-up will include
sprints, and a variety of different running methods and jumping
methods. These warm-up activities will help the gymnast to
improve her running technique, as long as methodology is sound,
and the coach monitors the techniques used. Arms should not
flail from side to side, but rather stay bent, and at the
gymnast’s sides, alternatively pumping forward in opposition to
her knees. The legs should always point straight ahead,
and the knees should lift straight forward as the gymnast
strides. Feet also should point ahead, and not out to the
sides. The head should stay upright, not looking down.
Finally, at Gymnastics Revolution, we keep our athletes on their
toes as they run. This has been the best method for
transferring the power from the gymnast’s thighs into the floor,
while keeping proper alignment. It also produces the most
power, given the padded running surface that is a vaulting
runway. We time our competitive athletes’ sprints often,
forcing the girls to remember to push through every stride to
produce optimal speed.
Once the gymnast’s run has been established, she
needs to be able to transfer it onto the vaulting runway
effectively. It seems that when faced with the large vaulting
table, as well as the springboard, convincing the gymnast to
keep her speed up is quite difficult. To combat this
difficulty, there simply is no substitute for practice. The
more the gymnast attempts to maintain her speed, the better she
will become at it. Practicing without the vaulting table
may help. Replacing the vaulting table with softer mats or
covering the table with a “sting” mat may help as well. The key
is to provide an environment where the gymnast feels more
comfortable accelerating to and working at top speed. As she is
learning this skill, she must also learn to get her arms into
the proper position in preparation for her first transfer – the
punch. The key is to have both arms low as the gymnast arrives
on the springboard. At Gymnastics Revolution, we teach an arm
“circle,” where the gymnast circles both arms backwards,
arriving at the low position just as her feet arrive on the
springboard. The arm circle happens at the same time as the
long “hurdle” onto the springboard. This is the last step of
the Run phase, and it should be very long. Shortening the
hurdle will result in the gymnast being unable to transfer
properly into the preflight.
Transfer One: The “Punch”
Immediately following the Run, and before
the preflight, comes the contact with the spring board. This is
the first transfer in a front handspring vault, and it
represents a sudden change of direction and momentum. The
forward power generated in the run is quickly directed upward in
the Punch. The two keys to the punch are having adequate
strength, to transfer directions with minimal energy loss, and
proper positioning, again to aid in the transfer of that power.
Core strength
is vital here – abdominal strength, strength in the thighs,
strength in the back. Gymnasts who are unable to keep their
bodies “tight” will have major problems with the punch. Keep in
mind that the body goes from a full sprint forward into the
Punch, and any weakness can be exploited. Knees may give out,
the back may arch, the gymnast may be unable to handle the
power. In order to vault correctly, and powerfully, the
gymnast’s body must be strong.
Proper body
positions and technique will enable the body to use its
strength. First of all, the body should be in a hollow
position. As the feet contact the spring board, the arms should
be low, as discussed before, and the knees should be
slightly bent. Upon leaving the spring board, the legs will
straighten, as will the body. Failure to hit these proper
positions will result in a loss of power and momentum.
For
information on additional vaults see Gymnastics
Interactive from the link. ►
Phase Two:
Preflight
A bit of a misnomer, the body
is in flight throughout this phase of the vault. However, it is
known as preflight because it is before the contact with
the vaulting table in the second transfer. Opinions vary on
body position in the preflight. Some coaches believe that a
strong arch position, exhibiting “heel drive” is correct.
Others believe that a hollow position is desirable. The only
thing they seem to agree on is that a piked preflight is
detrimental. At Gymnastics Revolution, we teach a strong-arched
position, despite the fact that later on, we may change that
position to a hollow for other more complex vaults. We feel
that learning the heel drive is extremely important, and is not
a step to be missed in the training of the young athlete.
We believe that as the body
leaves the springboard, it is naturally in a hollow position,
with the arms lifting toward the vault table. We work a variety
of drills to help the athlete drive her heels upward and over
her head, keeping the forward momentum of the vault. The body
goes from hollow to slightly arched, as the arms reach toward
the vault table. At the time of contact, the second transfer,
the block, takes place.
Before that analysis, a few drills and exercises
bear mention. The arched front layout drill is outstanding, and
a mainstay for teaching a good front handspring. It consists of
the athlete performing without the vaulting table. After a
proper run, and proper punch, the athlete then enters the air,
and immediately forces her feet upward, creating a tight arched
position. Head position is essential in this drill. The
gymnast should keep her head up, and we often accomplish this by
asking her to look at a spot on the wall in front of her, while
her heels drive upward. Just as in a front handspring on Floor
Exercise, the head should remain back and up on the landing. To
perform this drill correctly, the gymnast maintains the arched
position throughout. This drill is primarily a preflight drill,
but it is also very helpful in training the run and the punch.
Additionally, we like to have
the gymnast perform “arch-up” exercises, to represent the heel
drive of the front handspring. One of the many ways to perform
these exercises involves the gymnast lying on her stomach on the
vault table, and grasping the sides of the table with her
hands. She then lifts her heels upward quickly, using the
musculature of her back and her hamstrings to arch. If the
arched preflight is used, this drill is extremely important.
Most coaches will agree that this specific strength is vital,
regardless of the method or position of preflight.
