Vault bridge
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Transcript of Vault bridge
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Developing Vaulta bridge from handsprings to optional
vaults
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Tony Retrosi
Atlantic Gymnastics Training Centers
www.atlanticgym.com
GYM MOMENTUM
www.gymmomentum.com
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The Problem
Handspring vault -
The better you get at the compulsory handspring vault the better you get at NOT flipping.
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Level 3-7
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FORM AND EXECUTION
REINFORCEMENT OF BASIC SKILLS
GOOD PROGRESSION
LEARN HOW TO COMPETE!!
MONTHLY TUITION!
Compulsory Program
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Good and BadGOOD
Run
board position
block (pop)
Landing
!
BAD
Non flipping
so competitive at compulsory levels it could set you back
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Have A Plan
What drills and when?
What drills to continue?
When to introduce new entry?
How much time to spend?
How will the effect their score?
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Atlantic Philosophy
Competition is good. You need to know how to WIN and how to lose.
Have the skill level BEFORE you reach that level of competition.
You are either getting better or getting worse. There is no staying the same.
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BE VERY CLEAR WITH YOUR REQUIREMENTS
LEVEL 4: HANDSPRING VAULT
LEVEL 5: HANDSPRING OVER TABLE TO STAND ON 2, 8 inch MATS.
LEVEL 6: HANDSPRING OVER TABLE TO STAND ON FAT MAT. TSUK/ YURCHENKO TIMER
LEVEL 7:LEARN A FLIPPING VAULT
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LEVEL 9: 9.7 (10.0) START VALUE VAULT (H.S. FRONT, LAYOUT TSUK OR YURCHENKO- these are now 10.0)
LEVEL 10: 10.0 START VALUE VAULT.
HOPES/PRE-ELITE MUST HAVE LAYOUT YURCHENKO
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Level 3- Handspring to flat back on fat mat
Level 4- Handspring over table to mat 8 inches higher than table
Level 5- Handspring
Level 6- Vault “timer” to stacked mats.
My Dream Compulsory Program
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Tony’s 10 Commandments
Have a Plan
RUN!!!!!!!
Teach Body positions (and relate it to their vault)
Learn to Bounce on the board
Teach them how to land
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Teach them how to fall (because it’s going to happen)
Lay the base early for future vaults
Teach them how to flip other places that are easier before they vault
Be clear and be quick with corrections.
LET THEM PLAY
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WRITE IT DOWN!
BE FLEXIBLE, every kid, every group will be different.
WHAT IS YOUR GOAL?
GET OTHER COACHES INVOLVED.
DRILLS AT EACH LEVEL. not just skills
YOUR PLAN
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Develop steady accelerating run.
Develop an excellent handspring to stacked mats (with or without table)
Run must accelerate in run up for handspring
Correct board position and under swing
Maintain straight body throughout
6-8 year old
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Keep working Increased power and speed.
Introduce Round off entry vaults.
Learn a flipping vault.
Lots of tramp vault to increase awareness
8-10 year olds
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10-12 year old
Complete Flipping vault.
Further development of second family.
Should be able to flip Yurchenko.
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12-14 Year old
As vaults become ready to compete. Continue to work and refine everything prior to table. Run, hurdle, etc.
Tramp on light or off days.
Should have 2 vaults.
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14+
Have one VERY strong vault with a second back up from different family.
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Level 1-3 Pre Competitive Team
LET THEM RUN!
BOUNCE vs. JUMP
BODY SHAPES
tuck, pike, layout
HANDSTANDS!!!!!!
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LEVEL 3
HANDSPRING TO BACK (COMPULSORY VAULT)
SPOTTED FRONT LAYOUT
HANDSPRING OVER FAT MAT
HANDSPRING OVER TABLE TO FAT MAT
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FRONT TUCK OFF BOARD TO 8 IN MAT
CARTWHEEL/ ROUNDOFF TO CARPET SQUARE
ROUNDOFF ONTO BOARD REBOUND
ROUNDOFF OVER MAT
FRONT HANDSPRING OFF BOARD
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BOUNCE ON BOARD (front and back)
RUN AND REBOUND ON BOARD (up to 8 in mat)
DIVE ROLL
KICK TO HANDSTAND TO FLAT BACK ON MAT
FRONT AND BACK LIMBERS
HANDSPRING DRILLS
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CARTWHEELS ON LINE
ROUNDOFF ON LINE
PUSH UP BOUNCES
HANDSTAND SHRUG
LEVEL 4 VAULT, LOW MATS THEN INCREASE HEIGHT
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HANDSPRING OVER TABLE (compulsory vault)
HANDSPRING POP TO HANDSTAND OVER TABLE
HANDSPRING OVER TABLE TO STACKED MAT
LEVEL 4
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1/4 ON TO STACKED MATS
ROUND OFF OVER PANEL MAT OR TABLE TRAINER
ROUND OFF (TSUK TIMER) OFF BOARD
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LEVEL 5
Handspring over table (compulsory vault) to 2, 8 in mats. Continue stacking mats for increased “pop”
Continue with development of different entries.
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LEVEL 6/7
HANDSPRING VAULT
HANDSPRING 1/1 TWIST
ALL VAULTS- TIMER TO FAT MAT.
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