Springboard Technique

What is a springboard technique?
This is the way in which the springboard is used between the vault run up and the first flight onto the vault.

Need to know:
Hurdle step: Jumping from one foot, to two feet.

How to get the correct springboard technique:
As the gymnast runs towards the springboard, they will then hurdle step from in front of the springboard to the top of the springboard, resulting in a bounce. 


Coaching Points/Things to Look out For:

1. The hurdle step must be big to get the most power out of the springboard.
2. The gymnast needs to squeeze as they hit the board - if they have bent legs, they will simply lose all power on the board as they are doing a landing shape. As designed, the landing shape will result in them losing all power and stopping. The more squeezed/tight the gymnast is on the board, the better bounce they will get from the board.
3. Feet should be furthest in front, with hips second, shoulders third and hands furthest behind. There should be a straight line from shoulders, through hips, to feet. 
4. There should be an arm circle during the hurdle step, allowing hands to be behind the gymnast on the springboard, the rotation is then continued through the bounce resulting in their arms helping them get height as they go to their ears.
5. Do not allow the arm circle to cause an arch, as this will cause a painful jump on the springboard. 
6. Basic moves such as squat on, squat through, straddle on and straddle through would not require an arm circle. However, for moves such as handspring and tsukahara, this is fundamental. 
7. The first 360 degree arm circle does not need to be too fast, but the final rotation of hands from behind to by ears must be fast and powerful to allow lift. If the arm circle is done correctly, it will allow the gymnast to get extra height. If hands are up on the springboard instead of behind the gymnast, then they will jump down instead of up, making more advanced moves very hard. 

Drills/Preps for working and improving the springboard technique:
Arm circle and hurdle step multitask: Have the gymnast stand on a small block with a springboard in front of them. They must start with one foot in front of them and hands behind their hips. As they step off the block, they must begin the arm circle and by the time their feet join together on the board they should have completed a 360 degree arm circle. Once their feet join, their arms continue to their ears quickly as they jump.
Board shape: The gymnast stands upright on the board. The coach then puts their hand on the gymnasts' back and allows them to lean back to 45 degrees. The feet must be in front, then hips, then shoulders, with hands behind. Hips should be flat with a straight line between shoulders, through hips, to feet. The coach then pushes them forwards gentle to a straight shape as they gymnast lifts their arms to their ears. The coach should then 'sandwich' support them to stop them falling forwards. This helps them understand the transition from springboard entry to springboard exit.