Run + Punch onto Mat Stack Drills

Walk 3 steps, hurdle, punch a panel mat stack with both feet simultaneously. No jump, no landing mat required yet — coach evaluates whether both feet contact the mat at the same time. A one-foot punch is the most common beginner vault error and creates unsafe mechanics for every future vault skill. 10 reps.

Look for: Full run · hurdle · punch the mat — land on top and freeze

5-step run, hurdle, two-foot punch onto a panel mat stack (approximately 12 inches high). Gymnast lands on top of the stack and holds the landing position for 2 seconds. The stack provides proprioceptive feedback — she must punch hard enough to get on top, which self-corrects a weak punch.

Look for: Full run · hurdle · punch the mat — land on top and freeze

Full approach run, hurdle, two-foot punch on the mat stack landing on top. Coach evaluates: is the run accelerating into the hurdle? Is the hurdle low and fast? Are both feet punching simultaneously? Fix one element per set. This drill directly precedes all board-and-table work.

Look for: Full run · hurdle · punch the mat — land on top and freeze

3 consecutive standing broad jumps — measure total distance. 3 sets. The approach run's energy converts to punch power at the board. Broad jump distance is the most accessible measure of this horizontal-to-vertical power conversion.

Jump onto a 12-20 inch box, land both feet simultaneously, hold 2 seconds. 3x10. Directly builds the bilateral punch reflex and landing control. Both feet must land at the same time — asymmetric landing is the error that kills vault power.

8 x 20-meter sprints with 30 seconds rest. Vault approach speed is the primary energy source for all vault height and power. A slow approach produces a dead vault regardless of technique. Build the approach speed as an independent athletic quality.

Athlete performs the full Run + Punch onto Mat Stack on their own — spot only as needed. Goal: consistent, confident, competition-ready execution with the cue: "Full run · hurdle · punch the mat — land on top and freeze."

Look for: Full run · hurdle · punch the mat — land on top and freeze