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Handstand Flat Back Vault Drill

Handstand Flat Back Vault Drill is an intermediate-level vault drill that works on pre-flight angle, shoulder angle and body alignment. Build proper pre-flight mechanics and handstand contact on the vault table using flat back landings.

Quick facts

Event
Vault
Difficulty
intermediate
Equipment
vault table, springboard, stacked mats
Time per round
about 6 minutes
Muscles
Shoulders, Core, Triceps, Quadriceps, Calves, Upper Back

How to do Handstand Flat Back Vault Drill

  1. Run and Hurdle

    Practice the run and hurdle onto the springboard, landing on the board with feet together. 5 reps.

    Cues: Accelerate · Short hurdle · Feet together on the board

  2. Handstand onto the Table

    Jump off the board to a straight-body handstand with hands on the table and shoulders open. A coach may spot. 5 reps.

    Cues: Arms by ears · Hollow body · Open shoulders on contact

  3. Fall to Flat Back

    From the handstand, fall to a straight flat back landing on the stacked mats. 8-10 reps.

    Cues: Stay tight · Don't pike · Land flat

Practice this drill under a qualified coach, especially for inversions and flight.

Fixes these deductions

Builds these skills

Video

Watch a demonstration “Handstand Flatback Drill for Beginners on Vault | A Coach's Perspective” by Energy Fitness Gym, on YouTube (opens in a new tab)

Common questions

What does Handstand Flat Back Vault Drill help with?
Handstand Flat Back Vault Drill targets pre-flight angle, shoulder angle and body alignment. Build proper pre-flight mechanics and handstand contact on the vault table using flat back landings.
What level is Handstand Flat Back Vault Drill for?
Stickd rates Handstand Flat Back Vault Drill as an intermediate drill. It is part of the progression for Front Handspring Vault (typically Level 5-6) and Handspring Front Tuck Vault (typically Level 7-8).

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