Vault Presentation - USA Gymnastics › pages › education › courses › U310 › 8 › ... ·...

5/27/15

1

Basic Vault Progressions Sarah Myers 0 Kidsport Gymnastics Academy

How to create great vaulters? Ê Patience is key, do not rush the process Ê Make it fun for the kids because it is a very repetitive learning process Ê Strong basics, don’t skip or rush through the running and board work sections to get

to the actual vault Ê Utilize return stations for more reps and conditioning Ê Don’t be afraid to take a step or 2 back to create something great!

Let’s start at the beginning Ê We usually change groups and possibly coaches in the summer. Ê When we get a new group we like to review the basics from the very beginning to

make sure everyone is starting from the same place. Ê We have 30 minute vault rotations Ê Split them into 3 sections – for several weeks to make sure basics are strong and

correct before moving deeper into the vault Ê Preperation Ê Running Ê Vaulting

Sample Circuits Preparation Circuit - 30 sec each - Tuesday!!! Ê #1 - Single Leg Stand on Balance Disc - Left Ê #2 - Single Leg Stand on Balance Disc – Right Ê #3 - Handstand Against Wall Ê #4 - Leg Lifts Ê #5 - Arm Circles w/ Bands Ê #6 - Hamstring Lean & Hold Ê #7 - Bungee Bounces on Board Ê #8 - Exploding Mountain Climbers over Panel Ê  #9 - Knee Finger Push-ups

Running Circuit - Do 16 in place then travel Ê Jog Ê High Knees Ê Butt Kickers Ê Quick Steps in Place – Run Traveling… Ê Single Leg Hops Ê Deer Runs Ê Sprints

Vault Circuit Ê Full Run arm circle Straight Jump Ê Shoulder Shrugs on Bungee Board Ê HS Flatback off SB to 8" Mat Ê HS Flatback off TT onto Platform Ê Short run arm circle Straight Jump Ê Short Run Flatback (aero/panel/SB/Resi)

Preparation Circuit - 30 sec each - Friday!!! Ê #1 - Single Leg Stand on Balance Disc – Left - Relevee Ê #2 - Single Leg Stand on Balance Disc – Right - Relevee Ê #3 – ½ HS Shoulder Shrugs to Finger Tips Ê #4 – Pike Holds Ê #5 – Step off Mat and Rebound back up Ê #6 – Spotted Pogos Ê #7 – Shuttle Runs Ê #8 – Push-up Blocks Ê  #9 - Knee Finger Push-ups



Sample List of Different Preparation Drills Lower Body Stations Ê Double Leg Stand on Blance Disc Ê Single Leg Stand on Balance Disc Ê Double Leg Stand on Balance Disc in Plie Ê Single Leg Stand on Balance Disc in Plie Ê Double Leg Stand onBalance Disx in Relevee Ê Single Leg Stand on Balance Disc in Relevee Ê Ankle Strengthening with Bands Ê Hamstring Lean & Hold Ê Exploding Mountain Climbers over Panel Mat

Shapes Ê Handstand Against Wall Ê Handstand Shoulder Shrugs Against Wall Ê Orange Strap Holds Ê Hollow Hold on Stahl Bars – Belly to bars Ê Hollow Hold on Stahl Bars - Back to bars Ê Spotted Pogos - Standing Ê Spotted Pogos - Handstand

Board Work Ê Spotted Shapes on Board Ê Bungee Bounces on Board Ê Arm Circles w/ Bands Ê Step off Mat and Rebound back up Running Drills Ê Sitting in front of mirror working correct arms Ê Pushing P-Block Ê Shuttle Run Ê Partner Run Ê Timed Runs Ê Running Drills – High Kness, Butt Kickers, Deer Runs, erc… Blocking Ê Knee Finger Tips Push-ups Ê Spotted Pogos – Handstands Ê 1/2 HS Shoulder Srugs to Finger Tips Ê Push-up Blocks – Flat Ê Push-up Blocks – Up a Level

Conditioning Ê Leg Lifts Ê Single Leg Quick Leg Lifts Ê Pike Holds Ê Tuck Ups Ê Pull-ups Ê Chin-ups

Preparation Drills Video

Moving forward with your vault Ê After several weeks of Preparation Stations we start to move away from them and

work more on vault drills Ê We start with a warm-up – sometimes the coach is active and sometimes it is a warm-

up that allows the coach to set up stations due to other groups being there before them.

Ê After warm-up we set-up a circuit of stations that breaks down different sections of the vault that they are working.

Ê Sometimes it is a continuous circuit and sometimes they will stay for a certain length of time.

Ê We spend lots of time on pieces and when the pieces are strong enough, we try to put them together.

Ê After we put them together, we analyze the weakest pieces and change our circuits to improve that area before trying again.

How I create my circuits Ê Create lists for each section of the vault that you need to work on Ê Run Ê Board Work Ê Shapes Ê Blocking Ê Post Flight Ê Landing

Ê Create your circuit with a goal/purpose in mind and select drills from the lists above that will reflect that goal. I have a different goal for each different circuit

Ê I create a circuit for each day, and I repeat that weeks workout for a few weeks before changing, unless something is obviously to easy or to hard.

Ê I set a date to try and put the pieces together, usually the last few minutes of the last practice that week.

Ê After you see the whole vault, re-evaluate and then create a new week of circuits to attack the weak areas and set new goals.

Tips… Ê Communicate with your kids!!! Let them know what each drill is working on and why.

Ê Try to use visual aids when possible, drawings, videos, kids. Most kids are visual learners and you will see a huge improvement when you adjust to the best way each kid learns.

Ê Have kids repeat corrections and more importantly, what they have to do to make that correction!

Sample Circuit – Day 1 Day 1 Warm-up – Focus on mechanics and arms! Ê Jog with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê Butt kickers with correct arm swing Ê Hollow punches down TT if available, if not repeat for return Ê High Knees with correct arm swing Ê Walk – Jog – Run – Sprint Ê Arm Circle Punches, no step! Ê Power Skip with Arms Ê Arm Circle Punches, no step! Ê Deer Runs with correct arms – take a picture at top of each run Ê  Arm Circle Punches, no step!

Day 1 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and resi/table) Ê Handstand Flatback against wall – Belly to wall push tall to fall to flatback Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate

Dive Roll Ê If TT available – Run to arm circle flatback **ASK ME** (working on feet getting in

front and chest back) Ê Stahl Bars – Leg Snaps – 8 on one leg – switch legs the next time Ê Stahl Bars – Hang and hold hollow – belly facing bars – only toes touching – 20 sec –

back slightly rounded, hips and arm pits flat – Reverse Direction next time with back pressed against bars

Sample Circuit – Day 2 Day 2 Warm-up – Focus on improving speed and strength of run Ê Shuttle Runs on runway – mark three marks with Velcro Ê Partner Runs – with tubing – on outside vault runway Ê Arm Circle Punches on TT from side to side Ê Push P-block or Blue trap – on edge of floor – takes 3

Day 2 Stations – Circuit Ê Run to arm circle straight jump spotted (Stand between board and table) Ê Standing Shoulder shrugs with weights Ê Single Leg balance – 20 sec – switch legs next time Ê With Resi in front of Outside Table – Run to Arm Circle Straight Jump – Immediate

Dive Roll Ê Push-up hops in boxes if TT available Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Leg Lifts – set of 5 each time

Sample Circuit – Day 3 Day 3 Warm-up – Focus on board work and some arm work Ê Straight Leg Skips with Arm Circles down runway Ê Spotted Straight Jump Pogos on board Ê Shoulder Shrugs against wall Ê Off Mat on Landing Mat - Hurdle – Stop on spring board Ê Off Block – Drop - Hurdle – Rebound on spring board Ê Run to Arm Circle Straight Jump

Day 3 Stations – Circuit Ê Run to arm circle straight jump and spotted assistance to HS onto table

Straight Jump off Table to stick Ê Bungee Bar Hold – 20 sec Ê 8” + Panel Mat + Launch Pad = Handspring Flatback **Goal is to clear Panel Mats** Ê If TT available – Donkey Kick to HS Ê Stahl Bars – Arm Circles with band Ê Stahl Bars – Pike Holds on bars – compete with teammate!

Video of Day 1 Warm-up

Sample List of Running Drills Ê Jogging with correct arm form Ê High Knees Ê Butt Kickers Ê Power Skips with Arm Circles Ê Single Leg Hops Ê Single Leg Hops with Tuck Kick Motion – More Advanced Ê Deer Runs Ê Shuttle Runs Ê Timed Runs Ê Pushing P-Block Ê Counting Steps Ê Partner Runs with Tubing and or Sliders Ê Leg Snaps

Sample List of Board Work Drills Ê Bulls eye Toss & Bulls Eye Zig Zag Ê Launch Pad Toss & Launch Pad Zig Zag Ê Jump the Creek Ê Hurdle to back off TT or into Pit Ê Slow Motion Board Contact Ê One foot hurdle to board & Stop! Ê One foot hurdle to board & Punch! Ê Punch and rebound back Ê Short Run to Board Ê Full Run Ê Arm Circle Straight Jumps

Video of Board Work Drills

Sample List of Shaping Drills Ê Tight body lifts and falls Ê Hold shape on Floor or Flat Surface Ê Partner Holds Ê Strap Holds Ê Stahl Bar Shapes Ê Upper Body Lifts Ê Pogos Ê Handstand Holds against walls Ê Contact Position Hold (board and table/mat)

Video of Shaping Drills

Sample List of Blocking Drills Ê Standing Shrugs with weights Ê Shoulder Shrugs Ê Handstand Pogos with Coach Ê Push up Blocks to Trap (Push-up Shape on Board – Block to hands up onto trap) Ê Wall Blocks to Belly Ê TT Blocks with Resi and Mat Ê Handstand Blocks on floor Ê Step to Handstand Block from Board Ê Handstand Blocks up onto mat Ê Block off Launch Pad to HS Flatback Ê Flatbacks over Panel Mats – Several Variations Ê Spotted Block off Spring board to work vertical rise Ê Block off Springboard to Flatback onto 8” Ê Block off Inclined Springboard to Handspring onto 8” Ê Spotted Handspring Blocks off Table (coach is behind vault to spot vertical block) Ê Block – Block up a level off board or table

Video of Blocking Drills

Sample List of Post Flight Drills Ê Handstand Fall off Table with Coach Spotting – Catch at horizontal and guide down –

maintaining tension Ê Can guide to Flatback or to Feet for Handspring

Ê Handspring over Resi Ê Can do it short or long way – Make it a contest

Ê Handspring over P-Block (can also add board to P-block) Ê Can go to Flatback onto Resi or to Feet for Handspring

Ê Set goals/challenges for distance, rise, landing, etc… Ê Clear the mat or table Ê Distance from Table Ê Stuck Landings

Ê Handspring onto resi off vault table – Silver Vault

Video of Post Flight Drills

Sample List of Landing Drills Ê Long Jump Stick Ê Straight Jump Stick off Block Ê Straight Jump off with Head Released Ê Stick Saltos off TT Ê Stick Front Tucks on Floor Ê Stick Front Tucks off Table

Video of Landing Drills

Sample List of Tumble Trac Drills Ê Donkey Kicks to Handstands Ê Hip Hops Ê Traveling Push-up Hops in box Ê Handstand Blocks– Arm Circle Reach into it Ê How many bounces can you do?

Ê Bounders Ê Dive Rolls up onto mats Ê Front Tucks Ê Front Pikes Ê Front Layouts

Video of Tumble Trac Drills

Use Return Stations You can use any of the previous lists for Return stations, just pick drills that are safe without a spot and that they already do really well. Ê Preparation Stations Ê Running Drill Stations Ê Board Work Stations Ê Blocking Stations Ê Post Flight Stations Ê Landing Stations Ê Tumble Trac Stations

More Videos of Actual Vaults & Drills

Recap Ê Be Patient and build strong basics Ê Make it fun for the kids to work hard Ê Adjust to help kids learn Ê Work the pieces before working the whole vault Ê Work on weak pieces before working going back to whole vault Ê Make lists that work for your gym and equipment to pull from for your workouts Ê Have a plan and share that plan with your gymnasts!

Thank you to all of my girls for their hard work! Contact Info – Sarah Myers [email protected]

1

2

3

4

5

6

1

2

7

8

9

1

2

10

1

2

11

1

2

12

1

2

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

5/27/15

2




































































1

2

3

4

5

6

1

2

7

8

9

1

2

10

1

2

11

1

2

12

1

2

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

5/27/15

3




































































1

2

3

4

5

6

1

2

7

8

9

1

2

10

1

2

11

1

2

12

1

2

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

5/27/15

4




































































1

2

3

4

5

6

1

2

7

8

9

1

2

10

1

2

11

1

2

12

1

2

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

5/27/15

5




































































1

2

3

4

5

6

1

2

7

8

9

1

2

10

1

2

11

1

2

12

1

2

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

5/27/15

6




































































1

2

3

4

5

6

1

2

7

8

9

1

2

10

1

2

11

1

2

12

1

2

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

5/27/15

7




































































1

2

3

4

5

6

1

2

7

8

9

1

2

10

1

2

11

1

2

12

1

2

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

5/27/15

8




































































1

2

3

4

5

6

1

2

7

8

9

1

2

10

1

2

11

1

2

12

1

2

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

5/27/15

9




































































1

2

3

4

5

6

1

2

7

8

9

1

2

10

1

2

11

1

2

12

1

2

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

5/27/15

10




































































1

2

3

4

5

6

1

2

7

8

9

1

2

10

1

2

11

1

2

12

1

2

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

5/27/15

11




































































1

2

3

4

5

6

1

2

7

8

9

1

2

10

1

2

11

1

2

12

1

2

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

5/27/15

12




































































1

2

3

4

5

6

1

2

7

8

9

1

2

10

1

2

11

1

2

12

1

2

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

5/27/15

13




































































1

2

3

4

5

6

1

2

7

8

9

1

2

10

1

2

11

1

2

12

1

2

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

5/27/15

14




































































1

2

3

4

5

6

1

2

7

8

9

1

2

10

1

2

11

1

2

12

1

2

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

5/27/15

15




































































1

2

3

4

5

6

1

2

7

8

9

1

2

10

1

2

11

1

2

12

1

2

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Vault Presentation - USA Gymnastics › pages › education › courses › U310 › 8 › ... ·...

Documents

Transcript of Vault Presentation - USA Gymnastics › pages › education › courses › U310 › 8 › ... ·...