This is one of the most important exercises you should learn before attempting the gymnastic front handspring over the vaulting table. This is the first time you will kick your legs overhead. Make sure your coach stands next to the vaulting table to assist you when you first try this exercise. For more vaulting instructions, go back to Gymnastics Main.
Execution
- To prepare for this vault, build a pile of mats as high as your vaulting table.
- Run towards the table and swing your arms forward and up from behind your back (like in previous vaulting exercises).
- Jump flat onto the springboard and swing your arms forward and up again (see previous exercises).
- Bounce off the springboard, extend your arms, and reach for the flat area of the vaulting table. Your arms, upper body, and legs should be fully extended and aligned.
Your hands should not touch the table until you are about 45° past the tongue. - Pass through a perfect gymnastic handstand position. It is recommended that your coach stands next to the table in case you slip or fall. Chalk your hands to get a better grip on the table.
- Fall flat on your back without bending your body. Maintain a perfectly straight posture from the handstand until your legs and back touch the mats.
Keep your legs, upper body, and arms fully extended as you tip over.
Having your coach nearby to protect your hands from slipping and your head from hitting the hard edge of the vaulting table is a good idea.
Advice
- Chalk your hands (using chalk and water) for better grip on the vaulting table’s tongue.
- Have your coach or an experienced gymnast stand next to the vaulting table for support during your first attempts.
- Ensure your pile of mats is high enough to safely land.
- Learn all previous vaulting exercises and master the gymnastic handstand on the floor before attempting this one (including arm strike, exercises 1, 2, 3, and handstand).
- Initially, simply jump into a handstand and let yourself fall. Later, try adding a slight push so your hands briefly leave the table (handstand hop + fall), but still land on your back as in the basic version. This will help you get used to flying forward, away from the table.
Suggestions
- The Gymnastic Vaulting Table – Apparatus
- Handstand on the Floor
- Straight Vault – How to Jump Off and Swing the Arms
- Exercise 1 – Knees on the Table
- Exercise 2 – Feet on the Table
- Exercise 3 – Tiger / Cat Vault
Videos/Images
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