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Vaulting with Straight Legs
Until this becomes habit you will have to concentrate on this every time you vault.
Here are some drills/exercises that will help your handspring. Remember, it takes 21 days to create a habit but only one day to break it.
Drill/Exercises
Hand Stand Pops - As you step forward - arm circle and lunge toward a handstand on the floor. At the same time kick your back leg up and quickly bring the front (bent) leg up to meet the 1st leg. They should come together (straight / toes pointed) just short of the handstand. The force from the heel ddrive should make your hands "pop" off the floor. During this drill your body should be hollow and tight with your legs together at the top and toes pointed. During this drill your arms should be straight and your hands should "pop" not "push" off the floor. Remember the block on the vault comes from the shoulders not the elbows. The only way to get this block through the shoulders is to stay tight and keep the arms straight - if your arms are bent they will absorb all the energy of your vault.
Hollow Body Holds - Lie on your back on the floor with your legs together and straight (toes pointed) and your arms straight over your head. Squeeze all the muscles from your fingers to your toes. As you do this, raise your heels and hands off the floor and push the small of your back toward the floor. This will cause your body to begin a hollow position. Hold this position for 15 seconds and then rest for 15 seconds and repeat.
Sincerely,
Coach Mike
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