Sports & Gaming

Vault Advanced

Lesson time 06:39 min

Simone loves the feeling of flying she gets when performing the vault. She demonstrates advanced vault skills, including a Yurchenko layout, a Yurchenko full, a Yurchenko 2.5, and a Cheng.

Students give MasterClass an average rating of 4.7 out of 5 stars

Topics include: Yurchenko Layout • Yurchenko Layout Full • Yurchenko Layout 2.5 • Cheng

Simone Biles

Teaches Gymnastics Fundamentals

Gold-winning Olympic gymnast Simone Biles teaches her training techniques—from beginner to advanced—so you can practice like a champion.

Preview

NARRATOR: Welcome back to vault. One of my most favorite parts about vault is the height I get off the table, because sometimes it makes me feel like I'm flying. Some of the vaults I'll show you are Yurchenko Timers up to mats, Yurchenko 2.5's, and Chengs. And it's really important to focus on your fundamentals, so that you can get higher difficulty on your vaults. This is a Yurchenko layout. On this skill, you'll add on to what you've already mastered. The power you achieve in your vault begins with your sprint. In order to keep the momentum from your run, you want to finish your round off in the right shape to hit the table at an ideal angle. Your arms should be straight on the table for a good block. And you want as much height as possible. For the layout, you want to squeeze in a hollow position and focus on keeping your shape all the way through. A Yurchenko layout is essentially a double layout, except you touch your hands down on the vault. Both are propelled by the turnover of your hips. From the end of my round off to the entry of the backhand spring, my hips create the same layout position that you'd see in a double layout. Check out the workbook for details on additional exercises you can work on for this skill. Next step, the Yurchenko layout full. You want to create as much speed as possible all the way to the vaulting table. Then, you need to be really tight when you block, in order to have maximum power. No matter what skill you execute off the table, it's really important to block first, rise, and then twist. Here, you can see I blocked first and then started twisting. If you initiate the twist with your head or start twisting before you get enough height, you'll run out of room to execute the skill. Keep your core tight and squeeze your bum to maintain your layout shape. Again, think block, lift, twist, and land. Try to think of this skill as a double layout full out. Your back handspring is like the first layout. Your full is like the second. This is a Yurchenko 2.5 with a blind landing. You should speed up as you get closer to the board. In your round off, keep your head neutral. Then, it's important to get from the hand mat to the board and from the board to the table as quickly as possible. Keep your head neutral. Cover your ears with your shoulders and extend your hips. If everything is in alignment and squeezed tight, you will launch off the vault and have enough height to execute this skill. When you block off the table, keep your shoulders open and arms straight. No matter what skill you're executing, your angle and turnover should be the same. As you can see, my block is at the same angle. Regardless of this , I complete off the table. Finally, I open my arms to stop the twist before my landing. A Cheng is a Yurchenko half on entry or a half twist as you approach the vault and then a 1.5 twist off the table. It's the same principle as the back handspring, jus...

About the Instructor

At 22, Simone Biles is already a legend. With 14 medals, including 10 gold, Simone is the most decorated World Championship American gymnast of all time. Now the Olympic gymnast—part of the gold-medal-winning USA gymnastics "Final Five"—breaks down her techniques for vault, uneven bars, balance beam, and floor. Discover how Simone performs under pressure, learn to practice like a champion, and claim your competitive edge.

Featured MasterClass Instructor

Simone Biles

Gold-winning Olympic gymnast Simone Biles teaches her training techniques—from beginner to advanced—so you can practice like a champion.

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