Gymnastics
Front Handspring Vault
The front handspring vault uses a running approach, springboard takeoff, and straight-arm push from a vault table to rotate forward onto your feet. It develops explosive leg drive, shoulder support, and whole-body coordination.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Run toward the springboard from your established starting mark.
- Hurdle onto the springboard, landing on both feet together with your arms reaching overhead.
- Rebound upward and forward toward the vault table.
- Place your hands shoulder-width apart on the table with straight elbows as your heels rise overhead.
- Push explosively through your shoulders to leave the table before your body passes vertical.
- Maintain a long body position as your feet rotate toward the landing mat.
- Land on both feet with your hips and knees bending to absorb impact.
- Stand upright once your balance is secure.
Form cues
- Keep your head between your arms.
- Squeeze your legs together.
- Keep your ribs tucked.
- Finish your push through your fingertips.
Common mistakes
- Chopping the final stridesUse a repeatable approach distance that lets you accelerate into the hurdle without shortening your last steps.
- Collapsing at the elbowsReturn to straight-arm support drills until you can keep your elbows extended during table contact.
- Folding at the hipsKeep your hips extended through takeoff and flight rather than pulling your feet toward the mat early.
- Holding the table too longPractice a quick shoulder-driven rebound in simpler vault drills instead of waiting for your feet to pass overhead.
Safety
A missed board takeoff, misplaced hands, or weak table push can cause a head-first fall with serious head or neck injury. Uncontrolled landings can also injure your ankles or knees.
- Attempt this only under qualified gymnastics supervision, with hands-on assistance as appropriate to your progression.
- Have the approach, board spacing, table height, and secured landing mats checked for your size and skill level.
- Establish controlled handstand flat-back vaults before progressing to feet-first landings.
- Practice a safe run-abort route before attempting the skill; stop the session when fatigue disrupts your approach or support.
If you have wrist, shoulder, neck, back, or lower-limb pain, choose non-vaulting drills and seek advice from a physiotherapist or doctor before attempting this skill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Vault Springboard
- Vault Table
Sets and reps
- Sets
- 2–3
- Target
- 2–3 reps
- Rest
- 3 min
This is a skill-practice prescription: treat each rep as a separate attempt with recovery and a full reset.