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Vault Blocking & Repulsion Drills

Vault Blocking & Repulsion Drills is an intermediate-level vault drill that works on insufficient post-flight, insufficient distance and shoulder angle. Develop explosive blocking power off the vault table for higher post-flight.

Quick facts

Event
Vault
Difficulty
intermediate
Equipment
vault table, springboard, panel mats, landing mat
Time per round
about 6 minutes
Muscles
Shoulders, Triceps, Core, Upper Back, Forearms, Quadriceps

How to do Vault Blocking & Repulsion Drills

  1. Handstand Shrug Drill

    In a handstand against a wall or with a spot, shrug the shoulders up to the ears and down while keeping the arms straight. 3 sets of 10.

    Cues: Straight arms · Push the floor away · Hollow body

  2. Handstand Block on the Table

    From a handstand on the vault table (with a spot), push aggressively through the shoulders to pop off the table onto a landing mat. 10 reps.

    Cues: Push through the shoulders · Fast hands · Stay tight

  3. Measure Post-Flight

    Place panel mats to mark distance and aim to land further as power increases, without losing body shape.

    Cues: Height before distance · Keep the shape · Controlled landing

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

Fixes these deductions

Builds these skills

Video

Watch a demonstration “Blocking Drills for Vault!” by Gravity Gymnastics, on YouTube (opens in a new tab)

Common questions

What does Vault Blocking & Repulsion Drills help with?
Vault Blocking & Repulsion Drills targets insufficient post-flight, insufficient distance and shoulder angle. Develop explosive blocking power off the vault table for higher post-flight.
What level is Vault Blocking & Repulsion Drills for?
Stickd rates Vault Blocking & Repulsion Drills as an intermediate drill. It is part of the progression for Front Handspring Vault (typically Level 5-6), Yurchenko Layout (typically Level 8-9), Yurchenko Full (typically Level 9-10), Handspring Front Tuck Vault (typically Level 7-8) and Tsukahara (typically Level 8-9).

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