Stretch Jump from Vault Board Drills

Place the springboard on the floor away from the vault table. Gymnast does a 3-step run, hurdles, punches the board, and performs a stretch jump landing on a crash mat. No table — pure board punch and air position training. Focus: arms already overhead at punch contact, tight hollow body, vertical jump trajectory (not forward). 10 reps.

Look for: Board is a launch pad — punch it and go UP, not forward

Hang a ribbon or tape marker at chest height in front of the board. Gymnast must punch the board and jump above the marker. Visual targets for vault jump height dramatically improve the upward trajectory — gymnasts who don't have a height target instinctively drive forward instead of up.

Look for: Board is a launch pad — punch it and go UP, not forward

Full approach, board punch, stretch jump to a crash mat — stick for 2 seconds. The stick reveals whether the jump had genuine height and body tension, or just forward momentum. A gymnast who cannot stick a stretch jump from the board is not ready for table work. 8 reps.

Look for: Board is a launch pad — punch it and go UP, not forward

Approach, hurdle, punch board as hard as possible — no table, land on crash mat. Measure jump height with a wall target. 3x8. The springboard amplifies force — the harder the punch, the higher the vault. Train maximum punch effort as its own athletic skill.

Rapid two-foot hops with minimal knee bend — fast, stiff ankle contact. 3x20 seconds. The board punch contact time is approximately 0.1 seconds — success requires the fastest possible ankle and calf response. Stiff ankle hops directly condition this reflex.

Jump for maximum height and hold a tight hollow body at the apex — arms by ears, legs squeezed, ribs down. 3x10. The stretch jump from the board must maintain hollow body throughout the air phase. This conditions the shape under the distraction of jumping effort.

Athlete performs the full Stretch Jump from Vault Board on their own — spot only as needed. Goal: consistent, confident, competition-ready execution with the cue: "Board is a launch pad — punch it and go UP, not forward."

Look for: Board is a launch pad — punch it and go UP, not forward