Favorite Vault Conditioning Exercise
Posted: Fri Sep 12, 2003 2:29 am
I am going to offer an indoor vault conditioning class at a local gymnastics academy. We will have access to all the gym equipment, and will vault at least once a week indoors (85' runway on a sprung floor, 25' ceiling) Besides wanting to hear from interested parties in the Southwest Portland Oregon area I'd really like to hear about:
YOUR favorite gymnastics apparatus and conditioning exercise on it --
YOUR experiences vaulting indoors or equipment tips/tricks --
YOUR advice or support --
YOUR funny related stories --
I'll start it by sharing one exercise I made up the other day....take a large gym block (3'-4' high), run at it with 1-2 strides, and take your best approach jump at it. If you do it right, you land with your lead foot on the block with trail leg extended and hooked on the block, top arm straight and behind your head, and the block will tip forward with your momentum! Spotters on the side and a crash pad or pit make this a safer exercise and also provide immediate feedback. It really helps take the boredom out of jump training and forces an exaggerated jump and correct C-position. In addition your trail leg had to pull hard on the block to tip it over, developing the "tap" muscles in the hip and abs. It also gives you a clear measure of penetration power -- who can tip the block over and how many times!
Keep in mind we will have EVERYTHING at our disposal...pit...spotting belts..rings...trampoline....etc....be CREATIVE!!!!
YOUR favorite gymnastics apparatus and conditioning exercise on it --
YOUR experiences vaulting indoors or equipment tips/tricks --
YOUR advice or support --
YOUR funny related stories --
I'll start it by sharing one exercise I made up the other day....take a large gym block (3'-4' high), run at it with 1-2 strides, and take your best approach jump at it. If you do it right, you land with your lead foot on the block with trail leg extended and hooked on the block, top arm straight and behind your head, and the block will tip forward with your momentum! Spotters on the side and a crash pad or pit make this a safer exercise and also provide immediate feedback. It really helps take the boredom out of jump training and forces an exaggerated jump and correct C-position. In addition your trail leg had to pull hard on the block to tip it over, developing the "tap" muscles in the hip and abs. It also gives you a clear measure of penetration power -- who can tip the block over and how many times!
Keep in mind we will have EVERYTHING at our disposal...pit...spotting belts..rings...trampoline....etc....be CREATIVE!!!!