Developing Vaulta 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.

Level 3-7

FORM AND EXECUTION

REINFORCEMENT OF BASIC SKILLS

GOOD PROGRESSION

LEARN HOW TO COMPETE!!

MONTHLY TUITION!

Compulsory Program

Good and BadGOOD

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: 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

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

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

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

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

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

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

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

CARTWHEELS ON LINE

ROUNDOFF ON LINE

PUSH UP BOUNCES

HANDSTAND SHRUG

LEVEL 4 VAULT, LOW MATS THEN INCREASE HEIGHT

HANDSPRING OVER TABLE (compulsory vault)

HANDSPRING POP TO HANDSTAND OVER TABLE

HANDSPRING OVER TABLE TO STACKED MAT

LEVEL 4

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.