Top 50 Gymnastics Vault Drills to Practice Safely at Home

Is your gymnast eager to work on vault at home? Good news. You don't need a full vault setup to make real progress. With a little space and a lot of determination, your child can build the speed, strength, and body control that make vault gymnastics click.

These 50 vault drills are organized by each phase of the vault. Most require zero equipment. A few work best with a mat or soft surface, but they can all be done safely in your living room, backyard, or basement. Let's get started.

What Running Drills Build a Faster Vault?

A strong, accelerating run sets up everything that follows. The approach is even scored at certain levels, so it pays to practice proper form and speed at home.

Your gymnast should focus on pushing through the toes, pumping the arms, and building speed with each stride. Try these nine drills:

1. Seated arm pumps in pike position (fast running arms while sitting)
2. High knee marching in place with arms driving hip to lip
3. Glute bridge marches with hips lifted off the floor
4. High knees at full speed
5. High skips with proper arm swing
6. Butt kickers down a hallway or across the yard
7. Long stride runs with back leg fully extended
8. Single-leg sprints (one leg drives while the other stays light)
9. Backyard sprint races with a sibling or parent

How Can Your Gymnast Nail the Hurdle and Heel Drive?

The hurdle connects the run to the board. It should be long, low, and powerful, with a controlled backward arm circle that drives into the next phase. These eight drills help sharpen it:

10. Hurdle to freeze with arms finishing by the sides
11. Hurdle to straight jump with arms finishing by the ears
12. Skipping with backward arm circles
13. Hurdle over two spaced objects like pool noodles or jump ropes (increase spacing for a challenge)
14. Arm circle lean-forward reaching up a wall
15. Arch holds on the belly for 20 to 30 seconds
16. Arch rockers on the belly
17. Heel drives while lying face down on a couch or bed edge

Which Handstand Drills Make Vault Gymnastics Easier?

Handstands are the foundation of nearly every vault. A solid handstand shape means flat hips, tight core, open shoulders, and ears covered by the arms. Your gymnast should practice these ten drills regularly:

18. Handstand shape hold lying on the belly
19. Handstand shape hold lying on the back
20. Tuck handstand with shins resting on the wall
21. Pike handstand with feet on the wall (try lifting one leg at a time)
22. Belly-to-wall handstand holds
23. Wall handstand weight shifts (lift one hand briefly)
24. Push-up position wall walks with shoulder activation
25. Diagonal handstands with feet on the wall
26. Elevated handstand shape with feet on a couch or low surface
27. Kick to handstand and hold against the wall

What Does It Take to Build a Strong Block?

Blocking is the push-off from the hands while in a tight handstand position. A good block creates that exciting "pop" off the vault table. These ten drills train the push your gymnast needs:

28. Shoulder shrugs lying on the belly in a handstand shape
29. Shoulder shrugs standing with belly facing the wall
30. Shoulder shrugs in a push-up position
31. Shoulder shrugs in a handstand against the wall
32. Weighted shrugs seated in pike with back against the wall (use a light book or 5-pound weight)
33. Weighted shrugs standing with arms pressing overhead
34. Standing pike blocks dropping to push-up position
35. Jitterbugs (hop off both hands and feet from a push-up position)
36. Kangaroo hops in a handstand (small hops off the hands)
37. Blocking push-ups with a clap

Can You Practice Post-Flight at Home?

Absolutely. Post-flight is the moment your gymnast leaves their hands and flies through the air. The goal is a long, stretched body with strong core control. These seven vault drills build that shape:

38. Candle hold with feet resting on a wall (easiest)
39. Candle hold with hands supporting hips (moderate)
40. Candle hold with arms by the ears (hardest)
41. Hollow body hold with lower back pressed flat into the floor
42. Hollow body rockers with arms by the ears
43. Candle lowers, holding a chair leg overhead for support
44. Tuck-to-stretch jumps focusing on full-body extension in the air

How Should Your Gymnast Practice Landing?

Controlled landings take patience and practice. The goal is not always a perfect stick. Coaches often prefer a controlled landing with a slight step forward while bigger corrections are being worked on.

Your gymnast should land with knees bent, chest up, and feet shoulder-width apart. Try these six drills:

45. Standing long jumps to a controlled finish
46. Squat jump series with a freeze between each rep
47. Jump down from a low surface (no higher than hip height) to a soft landing
48. Single-leg balance holds for 20 seconds per side
49. Tuck jumps landing with soft, quiet feet
50. Step-forward landing drill (land, take one small controlled step, hold)

Ready to Take Your Gymnast's Vault to the Next Level?

Consistency matters more than perfection. Even ten minutes a day on these vault drills can make a real difference in your gymnast's speed, strength, and body awareness. Start with the phase your child finds toughest and build from there.

When your gymnast is ready for hands-on coaching with proper vault equipment, working with experienced coaches makes all the difference. ​Join us today and give your child the chance to grow in a supportive, expert-led environment. The first trial class is free for new families and can be scheduled at any time.

Frequently Asked Questions

Can my child really improve vault at home without equipment? 

Yes. Most vault drills focus on building strength, body shapes, and speed. Your child can practice running form, handstand shapes, hollow holds, and landing control with nothing more than floor space and a wall.

What age should my child start practicing vault drills? 

Most gymnasts begin learning vault basics around age 5 or 6 in beginner classes. Younger children can still benefit from handstand holds, running drills, and balance work that build the foundation for vault later.

How often should my gymnast practice these drills? 

Consistency beats volume. Even 10 to 15 minutes a day, three to four times a week, can lead to noticeable improvement over time.

Are these vault drills safe without a coach watching? 

These drills focus on conditioning, body shapes, and controlled movements rather than flipping or full vault attempts. They are designed to be safe for home practice. Save full vault skills for the gym with a trained coach present.

What is the most important phase of vault to practice? 

The handstand shape. Nearly every phase of vault depends on a strong, tight handstand. If your gymnast only has time for one thing, handstand holds and shoulder shrugs are the best place to start.