Springboard Wall Block (straight arm overthrow)
- 1 Springboard Wall Block (straight arm overthrow)
- 1.1 Objective
- 1.2 Prerequisite
- 1.3 Equipment
- 1.4 Execution
- 1.5 Common Mistakes
- 1.6 Warning
This drill is a close cousin of the “Springboard Straight Jump (straight arm otherthrow)“. The main difference is the wall and this is of course a big difference. The wall has two purposes, the one being to motivate the gymnast to get a good angle of attack on the springboard and the other to work on the timing at which the gymnast should push their shoulders and arms up and forward.
The angle of attack on the springboard is important to gain height and maximal feedback from the springboard.
The timing of the shoulders and arms is used to teach the gymnast to initiate the rotation part of a somersault or vaulting skill in more advanced skills.
Please note that the trapezoid is optional and is used only for landing. The trapezoid can be a problem for some gymnasts that they will lean forward when taking off on the springboard. I remove the trapezoid and use only the springboard and wall when teaching this skill and this helps a lot to reduce the forward leaning problem at takeoff on the springboard.
- Learn the correct body position on the springboard.
- Learn to jump high and tight.
- Learn to time the upper body usage for more advanced skills later on.
- Springboard Straight Jump (straight arm overthrow) (use to jump high)
- Hollow (use at takeoff on the springboard)
- Takeoff (1 foot to 2 feet)
springboard image missing…
We start the explanation for this drill at the jump to the springboard (running is a drill for itself).
The gymnasts takeoff to the springboard should be as long as possible without being impossible. If the takeoff is to close to the springboard the gymnast will not have the full effect of the springboard working for them. Their momentum will most likely continue forward and will not be able to complete this drill.
The gymnast must take off from one foot and land with two feet on the springboard. It is important that the angle of attack to the springboard is with the gymnasts feet in front of them. The gymnast is actually going to use the springboard to block the jump forward and change this forward momentum to lift momentum. Make sure that the gymnast lands on the springboard with their arms above their head (straight arm overthrow).
As the gymnast takes off from the springboard they should push their arms upwards elongating their body with the upward momentum. As the gymnast reaches the highest point they should push their shoulders and arms a little bit forward (as if they are going to initiate a somersault) and block the momentum with the wall.
The landing is not important here and the gymnast can land with either straight legs or bent. The gymnast does not need to use a trapezoid for this exercise. A springboard against the wall is just fine and actually helps prevent gymnasts leaning forward at takeoff.
Stage 1 – One Foot to Two Feet Jump
Stage 2 – Jump
Stage 3 – Position on Springboard
Stage 4 – Block
Stage 5 – Landing
Stage 6 – Finishing
Common MistakesCoaches teach gymnasts how to do skills correctly, but most gymnasts learns how to perform the skill correctly when coaches corrects their mistakes. This is not wrong, this is actually how gymnasts learn. This being said, it is very important that coaches corrects mistakes all the time. If a gymnast continues doing the same mistake over and over then they will be good at doing that drill with that mistake and have a difficult time later correcting it.
- Always correct mistakes
- Correct the first mistake you see the gymnast do (even if it is before the actually drill, i.e. the gymnast forgets to stand tall with arms over their head)
- Correct only one thing (sometimes two if they are related)