This is a chance for a gymnast to prepare their body for the activities which are to take place on vault. Most are to do with different styles of forward travel, allowing the gymnast to prepare for a good run up and powerful springboard technique.
Need to know:
Stags: These involve the gymnast pushing off a bent leg and the 'leaping' through the air with the front leg bent and the bag leg straight. A stag shape (if shown on floor) would have the foot furthest in front, then the knee slightly behind. There would then be a straight line from the front knee, through the hips, through the back knee and to the back foot.
Hurdle step: Involves jumping from one foot, to two feet.
Handstand Hop: lunging into a handstand with an arm circle, as the hands hit the ground, the gymnast pushes through the shoulders, allowing them to 'hop' while in their handstand shape.
How to do a vault warm up:
Jogging: Get running on their mind
Jogging with high knees: The gymnast tries to get their knees as high as they can to encourage the push through the feet and knees.
Jogging with seat kicks: The gymnast puts their hands behind them, in front of their seat, then kick their legs back so that their feet hit their hands. This again allows emphasis on the push through the feet and knees.
Stags: Push off a bent leg and the 'leaping' through the air with the front leg bent and the bag leg straight. Allows a push through the feet and knees and a forward drive.
Sprinting: Shoulders should be slightly in front to allow forward motion. Feet should push through flat to toes and arms should drive forwards one at a time. See Vault Run Up for more information.
Springboard technique: Step from one foot, to two feet while doing an arm circle. This arm circle will be from arms behind, all the way round to arms behind again. At the point the feet join, the gymnast then does a straight jump, with arms coming from behind to their ears. There must be no stopping in this prep - the arms will continuously move from behind, all the way around, then to ears. One foot, to two feet, to jump must not stop.
This would be enough for basic vaults, however, if you are doing moves which involve handstands, such as handstand flat-back, there are more.
Handstand Hops: The gymnast lunges, while doing an arm circle, so that their arms reach their ears as their hands touch the floor. It is important that there is a big lunch and reach, as otherwise they will pike in and will never reach handstand. At the point the hands touch the ground, the shoulders need to be pushed through, allowing the gymnast to 'hop' into a handstand. If the gymnast is forward rolling instead of doing a handstand, this is because they are closing their shoulder angle (making a dish) instead of staying straight.
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