Compulsory beam handstand circuit

10-29-2014

I've used similar handstand circuits like the one below:

Return Stations for Handspring Vault

"If I have 10 kids on vault, I'll have 8 stations."

-Tony Retrosi

I love idle stations for vault.  I hate having a line of gymnasts standing around.  If they aren't staying actively engaged and focused on gymnastics, they're going to naturally find other means of entertainment- namely distractions.









Even though my gym tries to maintain a rotation schedule with the other programs going on at the same time, besides team, finding space to set up extra stations is in part a "make it up when you get there" affair.  That's because being scheduled for vault doesn't entitle me to the area outside of the vaulting runway.

On one end of the runway we have a resi pit for handstand flatbackers.  The boys pommel horse area is next to this.  On the opposite end, a table that stands at the edge of the pit.  It's the only vaulting table and if want gymnasts to land on a firm surface, we have to go through the pain of moving the table onto the runway to stick a couple of 8 inchers behind it; then move it back when we're done.  Aside from that, it's stacking mats over the pit foam- which still leaves for an unstable landing surface.  For hosted meets, floor boards are placed over the pit.

To one side of the vaulting runway is a tumbletrak; and on the other side of that, some floor space and a carpeted wall, which I love.

On the other side of the vault runway we sometimes have a trampoline to use.

Amidst all this, I like to set up side stations and minimize any standing around.  Keep them moving as much as possible and utilize as much space and equipment as I can set up in a reasonable amount of time.

I haven't had them set this up in a while; but it's got the built in fun-factor:

If their vaults don't need constant hands-on supervision, it frees me up to be hands-on with a new side station until I feel confident that they at least understand the standard expected on it

Other things they sometimes do in their circuit:

• Toe-slide drill against the wall.
• 10 sec high knee running against the wall
• 10-20 sec shaped handstand against the wall
• 10 20 sec inclined handstand against the wall
• Block pushes
• Handstand blocking 
• Jumping off the beam or horse to work on sticks

We only have one vault runway.  A resi is on one end; on the other, a vaulting table whose permanent station is to be in front of the pit.  So the gymnasts only get to practice landing on a stable surface if we "arrange the furnishings".  It's unfortunate, but we make due with what we can. 

Sometimes I have a couple of different groups combined, giving an added challenge.  Remember:  We live in an imperfect world.  (I have to keep reminding myself of this).  So sometimes I will have the girls take turns in both directions, taking advantage of the table and the resi.

Vault Idle Stations for Body Tension and Shaping

Quite often, you just make do and improvise with whatever equipment you can get your hands on.  The boys pommel horse area is close to the vaulting resi.  So when they're not there...