Building a BRIDGE between compulsory and Optional Vaulting
Developing Vault
a bridge from handsprings to optional vaults
Tony Retrosi
Atlantic Gymnastics Training Centers
www.atlanticgym.com
GYM MOMENTUM
www.gymmomentum.com
The Problem
Handspring vault –
The better you get at the compulsory handspring vault the better you get at NOT flipping.
USA Level 3-7
Compulsory Program
FORM AND EXECUTION
REINFORCEMENT OF BASIC SKILLS
GOOD PROGRESSION
LEARN HOW TO COMPETE!!
MONTHLY TUITION!
Good and Bad
GOOD
Run
board position
block (pop)
Landing
BAD
Non flipping
so competitive at compulsory levels it could set you back
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?
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.
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
LEVEL 9: H.S. FRONT, LAYOUT TSUK OR YURCHENKO-
LEVEL 10: HS front pike, Yurchenko LO full twist
PRE-ELITE MUST HAVE LAYOUT YURCHENKO ready to twist
Elite. Yurchenko 1.5+++
My Dream Compulsory Program
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.
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
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
YOUR PLAN
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
6-8 year old
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
8-10 year olds
Keep working Increased power and speed.
Introduce Round off entry vaults.
Learn a flipping vault.
Lots of tramp vault to increase awareness
10-12 year old
Complete Flipping vault.
Further development of second family.
Should be able to flip Yurchenko.
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.
14+
Have one VERY strong vault with a second back up from different family.
Level 1-3 Pre Competitive Team
LET THEM RUN!
BOUNCE vs. JUMP
BODY SHAPES
tuck, pike, layout
HANDSTANDS!!!!!!
LEVEL 3
HANDSPRING TO BACK (COMPULSORY VAULT)
SPOTTED FRONT LAYOUT
HANDSPRING OVER FAT MAT
HANDSPRING OVER TABLE TO FAT MAT
FRONT TUCK OFF BOARD TO 8 IN MAT
CARTWHEEL/ ROUNDOFF TO CARPET SQUARE
ROUNDOFF ONTO BOARD REBOUND
ROUNDOFF OVER MAT
FRONT HANDSPRING OFF BOARD
HANDSPRING DRILLS
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
CARTWHEELS ON LINE
ROUNDOFF ON LINE
PUSH UP BOUNCES
HANDSTAND SHRUG
LEVEL 4 VAULT, LOW MATS THEN INCREASE HEIGHT
LEVEL 4
HANDSPRING OVER TABLE (compulsory vault)
HANDSPRING POP TO HANDSTAND OVER TABLE
HANDSPRING OVER TABLE TO STACKED MAT
1/4 ON TO STACKED MATS
ROUND OFF OVER PANEL MAT OR TABLE TRAINER
ROUND OFF (TSUK TIMER) OFF BOARD
LEVEL 5
Handspring over table (compulsory vault) to 2, 8 in mats. Continue stacking mats for increased “pop”
Continue with development of different entries.
LEVEL 6/7
HANDSPRING VAULT
HANDSPRING 1/1 TWIST
ALL VAULTS- TIMER TO FAT MAT.