Intermediate Yurchenko Vaulting

Tony Retrosi tony@gymmomentum.com

Pre requisites (before they are allowed to do vault)

! For the most part this is the same as tsuks

! Straight round off BHS ! double back (tramp/ Tumble track or floor) ! snap down double back on mini tramp ! round off onto board 2/1 back

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

3

!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

Commandments cont.

4

NUMBERS, NUMBERS, NUMBERS

!A key to vault success is to get more numbers in with less pounding. !

!PROTECT YOUR ATHLETE

5

Progression

!Pike yurchenko !open tuck !Layout Yurchenko !Layout 1/2 (or 1/2 front layout)

–Alternative is working a twist in preflight

!Layout full + + + !Something innovative:

– 1/4 on, side somi 3/4? –double

6

OK- you can flip- NOW WHAT?

!

!Continue working body shape !Add speed/power in run !Increase speed off board and BHS !Air awareness (tramp drills/ loose foam) !Add Height- flip up to mats. !Let them play!

7

The next step in running drills

!All running drills to a cartwheel or round off !Running out side !Squat Jumps !Use of plyo-metric exercises.

–Our Leg Circuit –Side Lunges –Mountain Climbers –Rebounds over Mat –Tuck Jumps over Mats –Rebounds across floor 8

Body Shape

! Candle Sticks - tight hollow, tight arch !Straight body hold between mats !Straight body hold upside down !Jump to BHC !Swinging on P Bars !Spotted Layouts

9

Tramp Drills

!cruise to stomach, pull thru to back. !Cruise ¼ !Cruise 1/4, ¼ !Cruise ½ !Cody !Cruise full. !Layout, layout !Layout, layout ½, 1/1 etc.

19

Tumble Track

!Lots of double backs –Open tuck –Pike –Layout

!Twisting, OUT.