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Vault Run & Approach Drills

Vault Run & Approach Drills is a beginner-level vault drill that works on pre-flight angle and insufficient amplitude. Build a fast, consistent vault run so you hit the hurdle at the same spot every time and carry speed into the board.

Quick facts

Event
Vault
Difficulty
beginner
Equipment
runway, springboard, tape line
Time per round
about 9 minutes
Muscles
Quadriceps, Hamstrings, Calves, Glutes, Hip Flexors, Core

How to do Vault Run & Approach Drills

  1. Sprint Form Drills

    High knees, butt kicks, and A-skips down the runway. 2 x 15 meters each.

    Cues: Run on the balls of the feet · Arms pump front to back · Tall posture

  2. Accelerating Runs

    Run the length of the runway, building speed all the way to the end. 5 reps.

    Cues: Build speed · Don't slow before the hurdle · Eyes forward

  3. Marked Approach

    Mark your start point with tape and run to the hurdle spot. Adjust the mark until you hit the same spot 3 times in a row. 5 reps.

    Cues: Same start every time · Same number of steps · Hit the hurdle spot

  4. Run to Hurdle

    Add the hurdle onto the board and a rebound jump off it, keeping speed into the board. 5 reps.

    Cues: Short, fast hurdle · Arms swing back then up · Feet together on the board

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

Fixes these deductions

Builds these skills

Video

Watch a demonstration “Basic Vault Running Drills” by Gold Coast Gymnastics, on YouTube (opens in a new tab)

Common questions

What does Vault Run & Approach Drills help with?
Vault Run & Approach Drills targets pre-flight angle and insufficient amplitude. Build a fast, consistent vault run so you hit the hurdle at the same spot every time and carry speed into the board.
What level is Vault Run & Approach Drills for?
Stickd rates Vault Run & Approach Drills as a beginner drill. It is part of the progression for Front Handspring Vault (typically Level 5-6), Yurchenko Tuck (typically Level 7-8) and Handspring Front Tuck Vault (typically Level 7-8).

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