Vault - Forward handspring

Skill progressions and spotting notes

Click the link below to launch the YouTube playlist containing the
video support material for this skill

http://www.youtube.com/playlist?list=PLUKGbPA1hZXCs8BG8ZEwKXxD7rne33Uik
 Beginning stage- skill progressions Vault - Handspring

Progression 1 Progression 2
Hurdle drills with speed and vertical take-off. Use a range of surfaces Basic handstand blocking activities using the floor, board and firm
and activities to develop this. mats / boxes. Include handspring to back and handstand ‘pop’
actions.

Key coaching points Key coaching points

Good take off position – shoulders vertical Shoulders straight with chest in and buttocks tight
Fast, low, flat hurdle step onto board Head neutral
Neutral head on take off Under-arm action into the handstand
Arms swinging upwards and stop at vertical on the block Leave board at vertical
Maintain strong body tension to land on matting
Notes:
Coach should see minimal flexion through lower body Notes:
Coach should see good air time and body control in the air. The shoulders must not close after the blocking action
 Beginning stage – skill progressions Vault - Handspring

Progression 3 Progression 4
Shaping drills with coach on the floor or on the parallel bars. The aim Shaping drills on the floor. Arch rocks on floor with arm action for
is to teach heel drive and body position front layout. This will assist in understanding heel drive and rotation.

Refer to video ‘Fwd layout arm action’ and ‘Box_Casts”

Key coaching points Key coaching points

Extended body arch position on floor Start lying flat on floor
Heels lift and arms extend forwards • legs straight and tight
Arms straight and eyes looking at hands • Arms forward and flat on floor with chin resting on floor
One continuous line with body from toes to fingers • Chest remains in throughout and buttocks tight
Generate rotation by kick heels upwards to the roof
Note: As heels lift the arms push sidewards (laterally)
Can use a block or cylinder to assist with shaping
 Beginning stage – skill progressions Vault - Handspring

Progression 5 Progression 6
Orientation drill using boxes. Front layout standing on floor between 2 Uphill: Trampoline or DMT or Mini trampoline.
boxes Perform front layout somersault to back with coach assistance

Refer to video ‘Fr Layout between boxes’ Refer to video ‘SND 8 Fwd layout to back (1)’

Key coaching points Key coaching points

Light body posture with buttocks tight , chest in Shoulders vertical during take off
Step and kick one leg at a time to join legs at vertical with legs straight Chest in and buttocks tight on take-off
Heels lead throughout the rotation to stand Lead with heels driving upwards for rotation
Press down on boxes with shoulders and straight arms Arms lift up and forward to begin shoulder rotation
Eyes forward to start and then keep chin up After take-off arms travel forward then out to the side as body rotates over the
Hips open on landing with chest in shoulders
Note:
Start with arms straight and firm boxes level / slightly lower than shoulders Note:
Coach to assist with shaping, rotation assistance and landing control Perform this uphill to encourage vertical lift and shoulders not leaning forward
 Developing stage- skill progressions Vault - Handspring

Progression 1 Progression 2
Tuck front sault – uphill. Build up from 2 to 3 to 4 crashmats. Front layout somersault uphill. Build up from 2 to 3 to 4 crashmats.
From a vaulting board and also from the floor. Build length and From a vaulting board and also from the floor.
speed of run.

Key coaching points Key coaching points

Good take off position – shoulders vertical Good take off position – shoulders vertical
Fast, low, flat hurdle step onto board Fast, low, flat hurdle step into salto
Neutral head on take off Neutral head on take off
Arms swinging upwards and stop at vertical on the block Arms swinging upwards and stop at vertical on the block
Heels to lead rotation before tuck Aggressive heel drive over shoulders
Hips rotate over shoulders as knees tuck Maintain straight extended body position throughout
Chest in and hips open to land. Chest in and open to land
Straight legs in salto.
 Developing Stage– skill progressions Vault - Handspring

Progression 3 Progression 4
Landings from the vaulting table. Jumps and somersaults. Layout in bungee, off mini trampoline or trampoline to level mats
(from jumps or short run) in series. Develop also on floor.
Refer to video ‘VT Front tuck from horse’ Refer to video ‘FX FRONT LO SERIES 2’ and ‘TT FRONT LO SER 3B’

Key coaching points Key coaching points

Neutral head position on take off Fast, low and flat hurdle onto the board
Strong, fast extension with lower legs on the vertical jump Shoulders vertical during take off with head neutral
Squeezed buttocks on take-off Chest in and buttocks tight on take-off
Arms swing upwards and forward from take-off Lead with heels driving upwards for rotation
Arms lift up and forward to begin shoulder rotation
Heels driving rotation into the tuck
After take-off arms travel forward then out to the side as body rotates over the
Arms out to the side for landing position shoulders
Maintain the same body position throughout
Note:
Perform this uphill to encourage vertical lift and shoulders not leaning forward
 Developing Stage– skill progressions Vault - Handspring

Progression 5 Progression 6
Jump to handstand with assistance. Start with low surfaces and soft Handspring on low mats / soft boxes 60 to 90 cm to land on back.
spring boards / mini trampolines to assist with rotation understanding.
Refer to video ‘Handspring to back 60 cm’ and ‘Handspring to
back 80 cm’

Key coaching points Key coaching points

Tall body position on take-off with shoulders open Fast, low, flat hurdle onto board
Strong heel drive for take-off (Coach to assist) Commence arm swing before take-off
Maintain body tension Strong heel drive for take-off (Coach to assist)
Strong block Maintain body tension throughout pre and post flight
Strong body in pop to handstand Strong block before vertical
Pop occurs through shoulder flexion Strong body in pop to handstand
Pop occurs through shoulder elevation and then controlled chest in position
 Developing Stage– skill progressions Vault - Handspring

Progression 7 Progression 8
Handspring to feet / flyspring at level surfaces and on boxes slightly uphill. Handspring on vaulting table to back
Start with coach spot and then without.
Refer to video ‘5 VT Handspring on boxes to land on feet with
Refer to video ‘7 Handspring pop to back on mats vault’
coach spot’ and ‘

Key coaching points Key coaching points

Fast, low, flat hurdle Fast, low, flat hurdle
Commence arm swing before take-off Commence arm swing before take-off
Strong heel drive for take-off (Coach to assist) Strong, aggressive heel drive from the board
Maintain body tension throughout pre and post flight Maintain body tension throughout
Strong block before vertical Strong block from the vault table through shoulder elevation
Strong body in pop to handstand Chest in and hips flat with toes pointed in post flight
Pop occurs through shoulder elevation and then controlled chest in position
 Refining stage – skill progressions Vault - Handspring

Progression 1 Progression 2
Handspring pop to handstand then rebound to back. Front tuck and front layout over the vaulting table. With coach assistance if
needed. Can also place the mat over the table to cover it.
Refer to video ‘8 Handspring pop to hands then back on mats
Refer to video ‘VT LO over horse to ft uphill’.
vault’ and ‘VT Hspr pop to back’

Key coaching points Key coaching points

Fast, low, flat hurdle Entry skill prior to the layout should land with hips open, chest in and buttocks
Commence arm swing before take-off tight
Strong, aggressive heel drive from the board Shoulders vertical during take off for layout with head neutral
Maintain body tension throughout Lead with heels driving upwards for rotation
Strong block from the vault table through shoulder elevation Arms lift up and forward to begin shoulder rotation
Chest in and hips flat with toes pointed in post flight After take-off arms travel forward then out to the side as body rotates over the
shoulders
Maintain the same body position throughout
Note:
Gymnasts may have an tendency to lean forward on take-off
 Refining stage – skill progressions Vault - Handspring

Progression 3 Progression 4
Handspring to feet uphill to land on raised mats. Handspring to feet – competition standard.

Refer to video ‘Hspr to feet uphill’ Refer to video ‘VT Hspr to feet’.

Key coaching points Key coaching points

Fast, low, flat hurdle Fast, low, flat hurdle
Commence arm swing before take-off Commence arm swing before take-off
Strong, aggressive heel drive from the board Strong, aggressive heel drive from the board
Maintain body tension throughout Maintain body tension throughout
Strong block from the vault table through shoulder elevation Strong block from the vault table through shoulder elevation
Chest in and hips flat with toes pointed in post flight Chest in and hips flat with toes pointed in post flight
Advanced progression:
Add in a small box or wedge to assist with the athlete standing vertical on the
block
 Spotting and safety Vault - Handspring

General notes and safety considerations

1. Monitor numbers carefully for vaulting on the table – particularly with for young gymnasts this can be quite difficult.
younger athletes. 5. Ensure time is take to build running speed with the vaulting table and
2. Ensure that when the gymnast is landing on matting that it is a safe even perform simple elements.
surface to land on, and appropriate for developing bodies. Landing large 6. Be prepared to develop the skill slowly to ensure correct technique and
numbers of front layouts on hard surfaces places a large load on the lower confidence.
back. 7. Use trampolines / tumble traks / airmats to build the skill technically sound
3. Ensure a large amount of time is spent on good physical preparation. before taking the skill to the vaulting table.
4. Take the time to develop the rotation elements without the vaulting table as

Spotting notes
1. Depending on the athletes’ size and weight, depends on how you will spot 4. In the learning stages, particularly when landing on back, control the landing
them . at all times to both assist with landing control and reinforce shaping on
2. Generally the coach will support the handspring with hand placement on landing.
the upper chest and thighs.
3. A coach should understand their position in relation to the vaulting table.
Generally the coach will stand in the pre-flight position to assist with
rotation. This however does not allow for the ability to control any post-
flight assistance from the coach unless a 2nd coach is used.

See video ‘SND 8 Fwd layout to back See video ‘SND 16 Front layout to
(1)’ stand with spot’