Gymnastics
Straddle Vault
The straddle vault takes you over a vaulting box with your legs spread wide and your hands providing support. It develops leg power, shoulder support strength, and coordination.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Run toward the springboard along a straight approach.
- Hurdle onto the springboard with both feet landing together.
- Spring upward and forward from both feet.
- Place both hands shoulder-width apart on top of the box.
- Spread your straight legs wide around the sides of the box.
- Push firmly through your hands to lift your body clear of the box.
- Bring your legs together after your feet pass the box.
- Land on both feet with your knees and hips bending to absorb the impact.
Form cues
- Keep your head aligned with your spine
- Stay tall through your shoulders
- Keep your elbows straight during support
Common mistakes
- Rushing the approachUse a short, repeatable approach that lets you reach the board without stuttering your steps.
- Trying to pass with low hipsReturn to a lower-box progression until you can lift your hips enough for your feet to pass freely.
- Opening the legs too lateRehearse the leg-opening timing in supported drills before attempting the full vault again.
Safety
Missing hand support or catching a foot on the box can cause a fall onto your head, neck, or arms. A poorly controlled landing can injure your ankles or knees.
- Practice only with a qualified gymnastics instructor supervising and providing appropriate spotting.
- Have the instructor secure the box, position the board for your approach, and cover the landing area with stable mats.
- Learn controlled board takeoffs, squat-on vaults, and supported straddle drills before attempting the full movement.
- Stop before takeoff if your approach is off; end practice when fatigue makes your contacts inconsistent.
If you have wrist, shoulder, back, or lower-limb pain or a recent injury, get advice from a physiotherapist or doctor before attempting this vault.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Vault Springboard
- Vaulting Box
Sets and reps
- Sets
- 3–4
- Target
- 2–3 reps
- Rest
- 2 min
Reset fully between attempts and prioritize consistent technique rather than speed through the set.