Vaulting without touching the table

I gave a compulsory vaulting lecture at the Gymnastics Ontario Congress where I talked a little bit about how if I had my way I would spend 90% of my compulsory vault rotations not actually touching the vault. And for that matter, in that whole hour long session, I didn’t do one drill with an actual table. So today I wanted to share some of that with you. Also, if you missed any of the congresses I was at this year – you can still get my Bars Shaping – from Pre-Team Up lecture: HERE. It’s 45 minutes packed of videos, powerpoints, info and live demonstrations.

There are three main tenants that I live by with compulsory vault 1) can you run fast and correctly? 2) can you hit the board with your chest up and your feet in front? 3) can you maintain body tension? I don’t need a table to teach a lot of this. And I find a lot of incorrect vaults stem from problems in one of these areas in which case I want you to stop vaulting for a minute and do a drill that will help.

So this first drill is for after gymnasts have their handstand flat back. Once they have that this is my first introduction to the “table” they now have to vault over something.

Alright, so I did the drill above for years, and granted I love it. But I was still having kids that were scared when we moved to the table. They were still unsure that they were going to make it over. SO, I turned the mats. If athletes can get over a resi or four 8″ mats turned long ways – their confidence is going to skyrocket and they are going to be able to make corrections better because they aren’t so focused on not dying and “just making it over.”

These next two I really like for body tension. There are a million body tension drills out there – find one that works in your space and use it like your life depends on it. The first reinforces the hollow, the second helps gymnasts understand engaging their hamstrings so you don’t get that huge pike onto the vault

And finally this is a drill I really like and do a lot. When she has them land in “cat shape” I normally prefer push-up, but everyone has differences, and that may work better for her kids. But it really reinforces that getting your feet in front of you on the board actually helps get them over your head.

Want to learn even more about how I train compulsory athletes? Check out The Complete Compulsory Training Guide!

Remember, if you missed any of the congresses I was at this year – you can still get my Bars Shaping – from Pre-Team Up lecture: HERE. It’s 45 minutes packed of videos, powerpoints, info and live demonstrations.

Videos:

(1&3) Coach Megan (2) Swing Big (4) Daniel McCarty (5) Crystal Jones