In order to perform a vault catch, the gymnast must have a high back swing. The vault catch can be performed using a variety of preliminary skills, including Stemme, Free-Hip Stemme, or Front Giant. Regardless of the method used to perform the vault catch, certain techniques for the skill remain the same. During the horizontal position in the downswing, the gymnast’s heels should begin to lead the swing with back pressure exerted against the bar from their hands. This will ensure an arched position which should continue until just prior to the bottom of the swing. At this point, the hips should relax, and the body should quickly snap into a hollow position. The upper back and shoulders should briefly lead the swing before the gymnast releases into a second tight arched position. This secondary heel drive shortens the body and creates a turnover dynamic that will accelerate the body towards the horizontal position in the backswing. At this point the gymnast should press down on the bar and perform a counter-move, snapping and releasing over the bar in an upright hollow body. This snap-down should be executed with a twisting motion so that the gymnast’s body will be rotated one quarter during the initial release. After passing over the bar, the gymnast should continue twisting their body an additional quarter and begin to lean forward towards the bar. At this point, the gymnast has already completed a half turn and should lean towards the bar to catch it.
This drill is performed using straps. The Hecht tap should begin after the gymnast performs a Stemme and should be completed to above handstand. The higher the better. The body should be fully extended until horizontal on the downswing. During the horizontal position in the downswing, the gymnast’s heels should begin to lead the swing with back pressure exerted against the bar from their hands. This will ensure an arched position which should continue until just prior to the bottom of the swing. At this point, the hips should relax, and the body should quickly snap into a hollow position. The upper back and shoulders should briefly lead the swing before the gymnast releases into a second tight arched position. This secondary heel drive shortens the body and creates a turnover dynamic that will accelerate the body towards above handstand. After improving, the next step is Hecht Front Giant in immediate succession.
The next step is to perform the Stemme, Hecht exercise mentioned above with grips on.
The gymnast should stand in the center of the trampoline with a straight body and arms up. The starting position involves the gymnast jumping onto their stomach with their arms remaining above their head. At the bottom of the jump, the gymnast should press down on the trampoline with their palms and toes, resulting in a rebound. A strong press and snap-down will give the gymnast significant height. The body should flip back into an upright hollow position. The gymnast should combine this snap-down with a twisting motion. By the time that the gymnast has reached the upright hollow position, they should have completed a ¼ turn. The remaining part of this exercise involves the gymnast completing an additional ¼ turn before their feet touch the trampoline. The skill should be finished in the initial starting position.
For this drill, the gymnast should jump over the pommel-less horse, passing over the horse in a piked body with a half twist. The gymnast should land on the opposite side in front of the horse. This drill can be performed with a mini-trampoline for assistance with the jump.
This drill is the same as above but completed over a low bar instead of a horse.
After the gymnast is already familiar with the Hecht tap drill, they should begin to attempt Hecht release. This drill can be performed using a safety belt as well.
A stronger and faster snap-down at horizontal will give the gymnast a significant amount of height to continue rotating backward. The gymnast should maintain the hollow position and land on their backs in the foam pit.
The gymnast should perform a Hecht release with a half turn, landing in a foam pit.
After mastering the previous drill and when the Hecht becomes high enough, begin to have the gymnast perform a Hecht release.
Integral part of gymnastics coaching process are skill drills. They help gymnasts to learn easier and technically correct. With GYM DRILL PRO you will find variety of ideas for the most the basic gymnastics skills. There are plenty of images with skill drill progressions. It is intended to support explicitly the qualified coaches in their daily coaching business. DO NOT practice without the guidance of proper professionals.