A front handspring on vault is an incredibly important gymnastics skill because some gymnasts perform it from level 4 all the way through level 8. While the deductions get stricter as a gymnast progresses through the levels, the skill remains the same. It’s also the basis of some more advanced vaults. So it’s in your best interest to learn how to do a front handspring on vault, and master it early.

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Front Handspring Vault Phases

There are 5 steps or “phases” in a front handspring vault.

Run: The first phase of the front handspring vault is the run. You need a fast run to give your front handspring power.

Pre-Flight: After your run, you will hurdle and jump onto the springboard. The hurdle step should be a low step. You want to be traveling horizontally instead of vertically. The pre-flight phase of the front handspring vault is when you bounce off the springboard and are in the air before your hands land on the vault table. It’s important to have the proper body shape when landing on the springboard so your body quickly rebounds into the air on its way to the vault table. Your legs should be slightly bent, your butt tucked under and your core squeezed.

Support: The support phase of the front handspring vault is when you are in a tight-body handstand on top of the vault table. You want to hit the vault table somewhere between 20 and 30 degrees above horizontal. From the handstand position, you will block with your arm and shoulder muscles off the vault table. This phase should be very fast. You want to hit the vault table in a straight body position and immediately repulse off of it.

Post-Flight: The post-flight phase is from when you block off the table in the handstand position, until your feet hit the ground. You want your vault to be very dynamic, and evidence of this will be if you land a good distance away from the vault table.

Landing: After the post-flight phase, you want to try to stick the landing.

Muscles You Need in Order to Do a Front Handspring On Vault

Legs: You need strong legs in order to run fast and punch off the spring board into the air.

Arms: You need strong arms for a front handspring in order to block hard off the vault table and propel yourself into the air.

Core: You need strong core muscles to keep your body tight throughout the front handspring.

How to Do a Front Handspring on Vault Step by Step

Step 1: Approach the Vault

Start with a strong and controlled run towards the vault. Your speed is important, but make sure to maintain good form. Aim to take off from the springboard with a powerful jump to gain height.

Step 2: Jump Off the Springboard

As you reach the springboard, push off with both feet while swinging your arms upward. This jump is crucial for generating the height you need to execute the handspring.

Step 3: Execute the Handspring

Once you leave the springboard, tuck your chin and bring your knees up towards your chest. As your hands make contact with the vault, your body should be in a pike position.

Step 4: Block Off with Your Hands

As your hands touch the vault, push through your arms to create momentum. This will help you transition from your hands back to your feet smoothly.

Step 5: Landing

As you come off the vault, prepare for landing by bringing your feet underneath you. Aim to land softly with your knees slightly bent to absorb the impact.

Exercises You Can Do at Home

Squats: You can do squats, and also squat jumps to help strengthen your legs for punching off the springboard. To do a squat, stand with your feet hip to shoulder-width apart. Make sure your feet are pointing forwards to work the same muscles you work when you hit the springboard in your front handspring vault. Keeping your back straight and your core squeezed, lower yourself with your weight on your heels. It can be easier with your arms extended out straight in front of you parallel to the ground. The goal will be for your thighs to become perpendicular to your calves, but only go as far as you can while controlling the movement. With the weight of your body in your heels, push against the floor and raise yourself back to a standing position in order to complete the repetition. If you would like to do squat jumps, once your thighs are perpendicular to your calves jump off the floor and then stand up to complete the repetition.

Lunges: To do lunges, stand with your legs together and your hands on your hips (or if you are using weights with your arms beside you). Your back should be straight and you should be looking in front of you. Step one foot forward and bend both legs until your back leg is almost touching the floor and your front thigh is parallel to the floor. Make sure your front knee is above your ankle, and that your back knee doesn’t touch the floor. Stand up and repeat with the other leg.

Crunches: Crunches can help strengthen your core muscles. Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head lightly with your fingertips. Using your core, lift your upper-body slightly off the ground. Lower your upper-body back to the ground to complete the repetition.

Planks: Planks are another great exercise for strengthening the core muscles you need for a front handspring vault, and at the same time practicing the straight body position you need.

Front Handspring Vault Drills You Can Do at Home

Sprints: A vault runway is at least 25 meters long, so practice sprinting for a little less than the whole distance, 20 meters. You can measure out this distance in your backyard. The first time you sprint write down how long it takes you in seconds. Then keep practicing and try to improve your time.  If you know where your coach wants you to start running on the runway, you can sprint for that distance. But regardless, you want to work on improving your run. The run is what gives your vault power.

Handstand against Wall: Having a perfect handstand position is really important in the front handspring vault, because you won’t be able to block hard off the vault without it. You need a nice tight body position to hit the vault table and immediately repulse off of it. Practice handstands against the wall or with a handstand homework mat. This also helps to strengthen the arm muscles you need to do the vertical pushing motion during the support phase of your front handspring vault.

Handstand Holds on Parallette: Practicing handstand holds on a parallette is a great drill because this makes the handstand hold drill harder and forces the gymnast to keep a really tight body. Try to do this against a wall or with a handstand homework mat.

Front Handspring Vault Drills You Should Be Able to Do at the Gym

Inclined Handstand Holds: Inclined handstand holds are another drill you should be able to do that help you perfect the handstand position. You can do these with your hands on a springboard and your body slightly resting against the vault table (as shown in the video). You want to be able to hold that perfectly straight shape.

Springboard Jump onto Mat: Similar to one of the level 1 vault options, practice jumping off the springboard and onto a mat. Keep raising the height of the mat as you progress. Focus on your body position as you jump onto the springboard. Your hips should be tucked under, your knees slightly bent, your arms in front of you and your core squeezed.

Handstand Flatback on Mat Stack: You should be able to do a handstand flatback onto a mat stack, or the level 3 vault, before you attempt a front handspring off the vault table.

Handstand Flatback off Vault Table onto Mat Stack: To do this drill, stack mats behind the vault table until they reach the table height. The next drill you should be able to do is to do the first part of the front handspring vault off the vault table and land flat on your back on mats stacked. Focus on repulsing off the vault table in a straight body position.

Progressions for the Front Handspring on Vault

Handstand Drills: Practice handstands on the floor or against the wall to build shoulder strength and body awareness.

Round-offs: Master the round-off as it closely resembles the entry for a front handspring and helps develop the necessary jumping technique.

Front Handspring on Floor: Start practicing the front handspring on a soft surface like a mat. Focus on the body position and technique without the vault’s height.

Use a Resi Vault: Begin practicing the front handspring on a resi vault (a soft landing surface). This adds safety while you gain confidence.

Bouncing on a Trampoline: Use a trampoline to practice the jumping motion and body position, helping you feel the height required for the vault.

Pit Practice: Practice in a foam pit to reduce the fear of falling while perfecting your form and technique.

Tips for a Successful Front Handspring on Vault

• Visualize the Skill: Before you attempt the vault, visualize yourself executing the front handspring successfully.
• Stay Relaxed: Tension can hinder your movement. Try to stay relaxed and fluid throughout the motion.
• Consistent Practice: Regularly practice your progressions and techniques to build muscle memory and confidence.
• Seek Feedback: Work with a coach or experienced gymnast who can provide constructive feedback on your technique.

Check out the home gymnastics equipment we recommend for practicing gymnastics at home. We have linked what we recommend for learning a front handspring on vault below.

Common Mistakes to Avoid

• Not Generating Enough Height: Ensure you’re using the springboard effectively to get enough lift.
• Poor Hand Placement: Incorrect hand placement can lead to imbalance and falls. Focus on your hand positioning.
• Not Engaging Your Core: A weak core can result in a lack of control during the handspring.

The drills listed above are important steps in the process of learning and mastering a front handspring vault. By strengthening the muscles you need for a front handspring, and practicing the drills to master the steps, you will learn how to do a front handspring vault. And with time, master it!

FAQs for Front Handspring on Vault

1. What is the ideal age to start learning a front handspring on vault?

Most gymnasts begin learning the front handspring around the age of 8 or 9, but it depends on individual readiness, strength, and skill level. Always consult with a coach for personalized advice.

2. How can I overcome my fear of attempting the front handspring on vault?

Start with progressions like practicing on a resi vault or in a foam pit. Gradual exposure to the skill will help build confidence. Visualization techniques and positive reinforcement can also help reduce fear.

3. What strength exercises should I do to prepare for a front handspring?

Focus on core exercises (like planks and leg raises), shoulder strengthening (like push-ups and shoulder taps), and leg strength (such as squats and lunges). Flexibility drills for your wrists and hips are also important.

4. How can I improve my hand placement during the front handspring?

Practice handstands and front handsprings on a mat to develop spatial awareness. You can also mark the vault with tape to visually guide where your hands should go.

5. What should I do if I keep landing on my back?

If you’re landing on your back, focus on pushing through your hands more forcefully and tucking your knees up to your chest. A coach can provide specific drills to help adjust your technique.

6. Is it necessary to have prior skills before attempting a front handspring on vault?

Yes, it’s beneficial to master basic skills such as handstands, round-offs, and floor front handsprings before progressing to the vault. These skills build the foundation needed for a successful handspring.

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