Gymnastics
Vault Hurdle to Springboard
The vault hurdle to springboard links a short run and one-foot hurdle to a two-foot rebound. This gymnastics drill develops leg power and takeoff timing, finishing with a straight jump onto a landing mat.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Stand a few running strides from the springboard, facing its center with the landing mat beyond it.
- Run toward the board with a short, controlled approach.
- Push off one foot into a low forward hurdle toward the board.
- Swing your arms forward during the hurdle.
- Contact the board’s designated jumping area with both feet together, slightly ahead of your hips.
- Rebound immediately into a straight jump upward and forward.
- Land on the mat with both feet, bending your knees to absorb the impact.
- Hold a balanced standing position to finish.
Form cues
- Keep your chest lifted.
- Keep knees tracking over toes.
- Make the board contact quick.
Common mistakes
- Reaching for the boardAdjust your starting distance so your final running stride stays natural rather than stretching to reach the board.
- Hurdling too highTravel mostly forward during the hurdle instead of jumping up before reaching the board.
- Sinking into a deep squatUse a small knee bend on contact rather than absorbing the board’s rebound in a deep squat.
Safety
A missed board contact or shifting equipment can cause a fall or ankle and knee injuries. Excessive approach speed can carry you beyond the landing area.
- Practice under the supervision of a qualified gymnastics instructor who can assess your readiness.
- Secure the board on a nonslip surface with suitable landing mats arranged beyond it and no gaps.
- Learn this as a straight-jump drill without a vault table before adding any vaulting skills.
- Stop the approach if your steps become disrupted; do not force a last-second board contact.
Choose a simpler springboard drill if you cannot consistently control two-foot landings, and seek medical or physiotherapy advice for current ankle, knee, or back pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Vault Springboard
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 1 min 30 sec
Reset fully between attempts and end the set when approach or landing accuracy declines.