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Coach Blair · Joined: 09 Jan 2003 Posts: 1492 Location: Bay area/Sacto

Got back to vaulting today, it's been ages. There has been some drilling on punch fronts or handstand flatback, but nothing I would really call vault; as in running down the vault at the table.

Today I set the portapit with 2 8"ers on top which is roughly 135mm. We don't have a pit, but it's a resi.

I don't have a video camera right now but perhaps will by the end of the year.

Of note, most of my handsprings tended to land me in a prone fall in the resi.

I'm not sure if this is because I have more forward momentum in my handspring or merely because I'm lost in the postflight. It feels a bit that way since it's been so long since I'm vaulted for real.

If I sort of frog in the air and tuck, I can land on my feet in the resi. I figure this kills some of the momentum. The prone fall landings on the side of my face where when my body was extended and straight.

I have no idea how tight my body is because of the lack of a video. I could possibly get some video with my cellphone but I didn't have it with me. I do need to check the hurdle and preflight and see if I'm blocking. (blocking off of portapit/8inchers is different than the table).

To note as well, my main concern tonight was getting over and not slamming into the vault besides a good run and really crunching the board during the hurdle.

Next time, I may work this or work handspring to stand on mat stack behind table as I'm hoping to compete either a front handspring front (yamashita at least) or some sort of Tsuk. My handspring to flyspring on tumbl-trak and fly-fly or fly-front is still in the progressive stage currently.

TipGuy · Posted: Wed Oct 21, 2009 3:09 pm Post subject:

You can do a bit of a Yammi to kill the rotation. Don't get too habitual about it because it can start to bleed into your normal vault. Aim to drive your heels straight up rather than over.
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Coach Blair · Joined: 09 Jan 2003 Posts: 1492 Location: Bay area/Sacto

Thanks, I was figuring that I would want vertical momentum vs horizontal momentum instead.

Since I was thinking about just getting over, I was probably driving my heels as hard as possible.

I think the handspring to stand on mat stack will show me if I'm ready. Honestly the tsuk seems less scary than the hand front.

TipGuy · Posted: Thu Oct 22, 2009 11:43 am Post subject:

A Tsuk is distinctly easier than a hand front (tucked anyway). You have the shoulder flexibility for a great hand front though. You want to be driving your heels up rather than forward in any case. The rotation will come through the extension off the block, you don't need to drive your heels over and forward.
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Coach Blair · Joined: 09 Jan 2003 Posts: 1492 Location: Bay area/Sacto

Thanks, I'll focus on that the next time I vault.

If you were to actually measure my degree of shoulder flexion, it is not 180 degrees or more. It's actually less. I can open up fully be opening up my thoracic spine or going slightly wider than shoulder width in my hand distance. Very flexible back, not contortionist but I can still nearly chest roll or go heels to shoulders while laying on my stomach.

I used to think it was 180 until I looked at the mirror while keeping a hollow spine as I would in a HS.

Wall slides also identified this as I cannot go full ROM on these. One of my boys can without any discomfort however he also can inlocate his shoulders shoulder width with a stick. Sometimes the very action of turning the rings out during rings swing will cause him to do an inlocate.

TipGuy · Posted: Fri Oct 23, 2009 10:28 am Post subject:

Interesting. I hadn't noticed that. It could actually explain a few of the odd technique things that surprised me with you. I know you have a pretty hypermobile back, but didn't realize that what I was seeing was thorasic and not shoulder extension...
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Coach Blair · Joined: 09 Jan 2003 Posts: 1492 Location: Bay area/Sacto

Yeah, I wouldn't be surprised if my shoulders were slightly more flexible when I first met you than now from a combination of not working bridges as much and a few shoulder tears and the seperation. Chiro noted tight pecs which probably is why the shoulder flexion isn't as open.

I notice the issue with overhead CF stuff like thrusters, pushpress, strict at times.