Stretch Jump (vault) Drills

Short run, punch springboard, land on stacked panel mats in a perfectly stretched, tight body position. Coach checks: ears squeezed, arms overhead, hollow not arched. Progress by raising the panel mat height to simulate more air time.

Look for: Punch · Reach · FREEZE — arms stay up through landing

On a trampoline or tramp-track, gymnast performs a single straight jump and STICKS on landing with arms up. Repeated 5x. Teaches body tension through the apex AND landing — directly transfers to the vault dismount.

Look for: Punch · Reach · FREEZE — arms stay up through landing

Gymnast stands on vault table edge (coach assisted), jumps off into a stretch jump sticking on crash mat. No run, no board — isolates the air phase and landing. Teaches arms-up, hollow-body landing without the complexity of the approach.

Look for: Punch · Reach · FREEZE — arms stay up through landing

From floor hollow hold, gymnast raises arms overhead and actively shrugs shoulders toward ears (serratus / upper trap activation) for 3x30 seconds. This is the exact muscle pattern required to maintain arms overhead under fatigue in the air.

Gymnast performs 5 tuck jumps followed immediately by 5 stretch jumps — no rest. Develops fast-twitch leg power and trains the body to produce full extension from a fatigued state. 3 sets.

From athletic stance, gymnast performs a maximal squat jump driving arms overhead and landing in a controlled, tight position. 3x8. Focuses on triple extension (ankle-knee-hip) which is the same mechanical chain fired at board punch.

Athlete performs the full Stretch Jump (Vault) on their own — spot only as needed. Goal: consistent, confident, competition-ready execution with the cue: "Punch · Reach · FREEZE — arms stay up through landing."

Look for: Punch · Reach · FREEZE — arms stay up through landing