Gymnastics Vault Drills: What Pro Athletes Do To Improve Their Vault

Ever marvel at the gravity-defying vaults performed by gymnastic legends like Simone Biles? You're in the right place! In this article, we’re pulling back the curtain on the secret gymnastics vault drills that help pro athletes transform a powerful run-up into a flawless, high-flying vault. 

Let’s join us as we break down the step-by-step techniques and training tips that make these stunning performances possible. Get ready to dive in, learn some pro moves, and discover how every drill brings you one leap closer to the best gymnast!

The Importance of Vault Drills

Vault drills are the backbone of a gymnast’s training routine. They help build the explosive power, precision, and confidence needed to perform complex vault routines safely and effectively. Here’s why vault drills are so essential:

• Developing Speed and Power

A strong, fast run-up is key to a successful vault. Drills help athletes build up their speed and learn to convert that momentum into vertical lift.

• Enhancing Techniques

Vault drills break down the vault into manageable parts—from the run-up to the take-off, flight, and landing—allowing gymnasts to perfect each segment.

• Increasing Safety

Repetition of drills with proper technique minimizes the risk of injury. When you practice the correct form, your body learns the mechanics of a safe vault.

• Boosting Confidence

Consistent practice through drills builds muscle memory and mental assurance, so when it’s time to perform, the athlete feels confident and in control.

4 Basic Vault Drills

With a little guidance inspired by experts like Simone Biles, you can perfect your technique and build a solid foundation for even more daring vaults. Here’s basic gymnastics vault drills you can do:

1. Front Handspring Drill

This drill is a crucial skill for any front vault. It helps you develop the smooth, rounded body shape you need before you launch into the air.

How to do it:

• Begin by positioning yourself on the trampoline.
• Bounce gently until your knees lift in a smooth, rounded shape. Keep that core engaged!
• From your bounce, push off into an angled handstand at about 45 degrees. This “preflight” position is key for a strong start.
• Lower back down to your knees to complete the move.
• Keep bouncing whether you’re moving along the trampoline or staying in one spot.

2. Yurchenko Preflight Drill 1

This drill focuses on your roundoff and the bounce off the springboard. It teaches you to quickly lift your chest off the board, helping you jump straight and land securely on your mats.

How to do it:

• Place a springboard in front of a stack of mats (a whale mat topped with a few eight-inch mats works well). Ensure the mats are roughly the height of the vault and that a u-pad surrounds the board.
• Do a roundoff onto the board and bounce off with your feet together.
• Aim to land standing straight on the mats with your arms by your ears. Quick chest lift is crucial—if you don’t get it, you might end up landing on your bum!
• Once you’ve nailed this, try the drill again and work on landing completely on your back.

3. Yurchenko Preflight Drill 2

This drill is all about shaping your body as you move into the preflight position. It mimics the entry into a back handspring and helps ease any fears since there’s no vault to worry about.

How to do it:

• Just like before, place a springboard in front of your stacked mats. The combination of a whale mat with a few eight-inch mats is ideal, and be sure to have a u-pad around the board.
• Execute a roundoff onto the board, focusing on getting your body into the correct shape for the preflight phase.

4. Basic Landing Drills

Good vaulting all comes down to landing safely. These landing drills are great for both beginners and seasoned gymnasts.

How to do it:

• If you haven’t yet mastered a backflip off the vault, try standing on the vault and simply jumping off. This helps you get comfortable with the idea of “sticking” the landing.
• Try jumping off backward to hone your landing technique.
• Once you’re comfortable with these moves, start practicing a plain back tuck or a plain front tuck off the vault.
• As your confidence grows, work your way up to a standing layout and eventually a full layout.

What Pro Athletes Do: A Look at Simone Biles' Training

When we talk about vault excellence, it’s hard not to mention Simone Biles, who is a gymnast renowned for her strength, agility, and innovation. Although every gymnast’s training regimen is personalized, there are several vault drills and techniques that Simone and her peers use to hone their craft:

1. Sprint and Approach Drills

Pro athletes begin with a strong, fast run-up. They practice sprint drills to build acceleration and maintain consistency in their approach. These drills often include:

• Interval Sprints: Short, intense bursts of speed followed by a quick recovery.
• Hurdle Drills: Using hurdles or markers to simulate the obstacles on the vault run-up, helping improve stride length and cadence.

2. Board Drills

The approach isn’t the only part that needs precision. Once near the vaulting table, gymnasts work on their “block” off the board. Board drills focus on:

• Hand Placement and Angle: Practicing the push-off to maximize lift and control.
• Timing Drills: Coordinating the run-up with the push-off, ensuring that the transfer of momentum is seamless.

3. Flight Drills

The airborne phase is where all the hard work pays off. Simone Biles and her teammates drill their aerial skills with:

• Tuck Jumps and Barani Drills: Exercises that emphasize core strength and body control.
• Dismount Simulations: Practicing flips and twists in a controlled environment to perfect the mechanics before attempting the full vault.

4. Landing Drills

A safe landing is as important as a powerful take-off. Gymnasts spend a significant amount of time on:

• Spotting Drills: Practicing on mats or with assistance to master the art of a controlled landing.
• Balance Exercises: Enhancing stability to avoid slips and minimize impact forces on the joints.

Have You Tried These Gymnastics Vault Drills?

As we wrap up our journey into the world of gymnastics vault drills, remember that every leap and flip starts with a solid foundation. If your children are inspired by the excitement of gymnastics and want to build their skills, consider enrolling them in a professional gymnastics program. 

Rockstar Academy is the premier Sports & Performing Arts Academy, offering a variety of physical activity programs designed to nurture young talent. Their gymnastics curriculum includes Gymnastics Testing, which helps students progress to higher levels and prepares them for National and International competitions, as well as Gymnastics Elite Championships that promote discipline, good sportsmanship, and confidence. 

Plus, the Dream Team program is tailored to help student-athletes reach their full potential with high-intensity training led by experienced, professional instructors, and it's open to both boys and girls. 

We also offer Private Instructions for students who want to progress faster and refine their skills with personalized coaching. Private lessons give students focused attention from our expert instructors, helping them master techniques more efficiently. 

Plus, having one-on-one sessions encourages personal responsibility, as students take charge of their own learning, stay committed to their progress, and make the most of every lesson.

And the best part? They offer a free trial class for anyone curious to try out the magic of gymnastics. If you're interested, be sure to contact Rockstar Academy and let your child's gymnastics journey soar to new heights!

FAQ

What are the most important vault drills for beginners?

Beginners should start with the front handspring drill, Yurchenko preflight drills, board drills, sprint drills, and landing drills. These foundational drills help build the necessary speed, power, and coordination needed for more advanced vaults.

How does Simone Biles train for vaults?

Simone Biles, like many top gymnasts, focuses on a series of progressive drills that target every phase of the vault. Her training includes sprint and approach drills, board work for a powerful push-off, flight drills to perfect flips and twists, and landing drills to ensure safety and precision.

Can vault drills be modified for different skill levels?

Absolutely! Coaches often tailor drills to match the gymnast’s experience and physical ability. Beginners might use lower hurdles and softer mats, while more advanced gymnasts practice on equipment that closely replicates competition settings.

Is it safe to practice vault drills without a coach?

While practicing basic drills in a safe environment is generally okay, learning vault techniques without professional guidance can increase the risk of injury. It’s always recommended to work with a coach, especially when progressing to more complex movements.