V. Uzunov, Gym Coach, Vol.

3 (2009) 8-20
Technical Report

Sprint training for vault: Off-season training

program for 7-12yr old gymnasts.
Valentin Uzunov
Harbour City GymSports, Wellington, New Zealand

ABSTRACT
Gymnastics coaches are well aware of the importance of a fast run-up for successful vaulting but often fail to devote
sufficient time and training to this phase. The consequences of which severely disadvantaged those gymnasts who do not
have a naturally fast run. The lack of attention paid to this phase in vaulting is reflected in available gymnastics specific
literature, coaching clinics and workshops on vault training. The scope of this article is to present a 12 week off-season
sprint training program, for preadolescent gymnasts (7-12 years of age), who have not had formal sprint training. A
detailed discussion is presented on the theoretical and practical application of the key concepts to effective sprinting for
vault: optimized running mechanics, start of run-up and acceleration. The methodology behind this program is based on
current track and field coaching methods, scientific literature on sprinting biomechanics and preadolescence speed and
strength training principles. Improving the run-up speed of young gymnast is often the single best way to improving their
vault in the begining, thus the time spent in developing the gymnast sprinting ability is time well invested. A well designed
and effective sprint training program has benefits not only for improving the vaulting potential of a gymnast, but also
servers as a great lower body strength, power, coordination, agility, and plyometric training program for preadolescent
gymnast, without many of the potential risks of injury often attributed too more intense plyometric programs.

Key Words: running, vault run up, leg conditioning, vault approach

INTRODUCTION
The importance of a fast run-up in vaulting is
unquestionable, particularly in all front entry vaulting
(handspring and round-off entry vaults). There is a vast
amount of scientific literature that has consistently
concluded that the speed of the run-up is a critical aspect of
successful vaulting (1-5), particularly as the difficulty of the
vaults increase (6,7). Not surprisingly sprint training in
some form is advocated by majority, if not all, expert
coaches giving presentations at clinics, congresses and
workshops, as well as being included or at least mentioned
in gymnastics coaching manuals (8,9,11-13). From a review
of various gymnastics technical resources available to
coaches: USECA (United States Elite Women's Coaching
Association) vaulting videos, personal videos from
coaching clinics (from US, NZ, ITL,GER), vaulting videos
from GymSmarts, YouTube (keywords using combination of
keywords: Gymnastics, sprinting, vaulting, training), various
technical literature (eg, USAG Technique magazine,
gymnastics forums, NZ CEP coaching manuals and
textbooks), the typical recommendations for sprint training
in gymnastics seems to be predominantly based around the
inclusion of various plyometric exercises (skipping, sprints,
tuck jumps, bounding) and lower body calisthenics exercises
(eg. single leg squats, lunges, towing sprints etc..). Little or
no detail is usually provide as to the purpose behind
recommended exercise, progressions between exercises,
program structure, or consideration for what form of
sprint training is suitable for gymnasts of various levels and
ages. Running mechanics was often either overlooked or
very briefly covered. The typical recommendations included
basic descriptions of the sprinting mechanics and the use of
basic sprint training drills like high knee runs, butt kicks,
bounders and sprints types (eg. progressive runs). The
presented technical and theoretical information presented
in these commonly educational mediums seems inadequate
given the importance of this phase to good vaulting and
sometimes the information was technically incorrect or
outdated when compared to modern sprint training
literature for young athletes (14,23,24,25,27). There was
little to no mention of optimal and contemporary training
methods for developing proper running mechanics, and no
distinction was made regarding the different training
methods required for gymnast of various ages.
Sprint training and child motor development literature
recommends that coaches of all sports should employ
specialized modes of speed training for preadolescent,
adolescent, and post adolescent athletes which consider
V. Uzunov, Gym Coach, Vol.3 (2009) 8-20
differences in stages of child development and gender (14,
28). Some coaches and research suggests that there are two
critical periods during growth and development for speed
training. The first is during preadolescences (7-12 yrs of age)
(15,16,28) where children at these ages are shown to be be
most responsive to coordination and movement speed
training stimuli compared to earlier or later ages (16). The
second is from 13-15yrs and older, at which point
improvements in speed are said to be predominantly the
result of improved stride length and force development
(strength) while actual improvements in speed of
movements (stride frequency) begin to stagnate. During this
second critical period of development is also when boys and
girls begin to show clear physiologically differences and
consequently require different forms of training (16, 28). It
is during the first critical phase in preadolescences that
gymnastics coaches should start their preadolescent
gymnasts on a formal sprint training program which focuses
on developing the gymnasts running technique, start of run-
up, acceleration, in order to develop the foundation for
more advanced vaulting, earlier and more effectively.
Despite the emphasis made by expert coaches and coaching
texts on the importance of maximizing run-up speeds for
vaulting, the author feels that based on his review of
available English gymnastics coaching resources compared
to a selection of sprint training methods used in athletics for
preadolescent sprinters, gymnastics sprint training methods
using in gymnastics are only partially effective with majority
of benefits can most likely be attributed to natural growth
and development rather than training adaptations. This
unfortunately hinders slower non natural sprinters, who
with proper training could increase their sprint speed
significantly and improving their performance in vaulting
and tumbling. The following article presents a 12 week
sprint training program specific for gymnastics vault
training, based on modern sprint training methods used by
athletics sprint coaches and available scientific literature on
sprint training.
METHODOLOGY
The recommended program runs over a 12 week course.
This time frame has been shown to be of sufficient length to
elicit improvements in sprint performance with untrained
preadolescent children (mean age 10-11), and elite soccer
players (mean age 11) (19,20). The program is divided into
three 4-week training blocks, each having a specific training
objectives, but also provide continued progression between
blocks. The exercises selected have a specific function and
rationale detailed in Appendix I. The program should be
performed at least twice a week and no more than 3 times,
with at least 2 days between consecutive sprint trainings.
Different aspects of the program can be incorporated at
different parts of the gymnasts regular workout, such in the
warm-up, vault training, leg conditioning etc.
©2009 The Gym Press. All rights reserved
Technical Report
Week 1-4 (Table 1a and b)
• Develop base level of isotonic leg strength and
general anaerobic fitness in preparation for weeks 5-12.
• Teach the sprint specific drills and exercises. This is the
main focus of this block.
• Asses base level of performance at start.
Week 5-8 (Table 2)
• Continue increasing isotonic leg strength.
• Introduce acceleration training
• Perfect sprint specific drills and increase their intensity
and volume .
Week 9-12 (Table 3)
• Acceleration becomes main focus, and maintain/continue
to improve leg strength.
• Maintain level of intensity and volume of sprint specific
drills.
• Test final performance level.
After the program has been competed its advised that the
gymnast/s have a recovery week. Its advised that speed
drills and acceleration drills from week 9-12 be continued as
part of warm-up or vault training during the competitive
season to maintain and continue to encourage good running
mechanics.
Subjects
The program presented in this article is best suited for
preadolescent gymnasts aged between 7-12 years of age.
Based on the limited research of its kind, it is during this
ontogenic period that children show an increased reception
to motor coordination learning and speed development
training stimuli (16). There is also little to no differences in
physical abilities between boys and girls during this ages
(14), making the program equally suitable for both genders.
Program
Sprint specific drills are always performed first. These can
be done either as part of the general warm-up or a vault
specific warm-up. Its important that these drill are done
when the gymnast is fresh and better able to coordinate the
drill movement patterns, especially when first learning
these drills. Acceleration drills when possible should be
done before the strength training component because these
drills require maximal effort and speed of movement, which
is not possible following intense strength training. The
Strength component also requires maximal effort (but not
failure in movement), and should be done if possible lasts.
This can be done as part of vault conditioning at the
beginning of vault training (as speed improvement is the
main focus during this part of the season and not technical
proficiency or consistency). The strength exercises are
performed in a superset format (all exercises are performed
1 cycle at a time, with small 30sec rests between exercises
and at the end of each cycle). This was done in order to
accommodate the need for sufficient recovery between sets,
9
V. Uzunov, Gym Coach, Vol.3 (2009) 8-20 Technical Report

while also taking into account that most clubs have strict Stair sprints 3 6 30sec betw reps
time constraints to work with. Appendix I provides a
description and merit of each exercises. Strength (super set)
Single-leg squats 3 5-7 1-2min View
Weeks 1-4
Table 1a – Sprint training drills (Week 1-4) Drop Squats to 5 ea
3 1-2min View
Drill Sets Reps Video single-leg long jump leg

Marching – No arms 2 Floor length (10m) Squat jump onto

3 5-7 1-2min View
raised surface + jump
Marching with arms 2 Floor length (10m) View
Swiss ball hamstring 10 ea
High Knees 2 Floor length (10m) View 3 1-2min View
curls leg
Butt Kicks 2 Floor length (10m) View Single-leg calf raise 3 15 1-2min
A-skip 2 Floor length (10m) View * Perform these exercises in supersets with exercises of the same color

B-skip 2 Floor length (10m) View

Weeks 9-12
Pawback 3 10 times each leg Sprint training drills (Week 9-12)
The same as week 5-8 however at this point the gymnast
Table 1b – Strength and acceleration program (Week 1-4) should be aiming to technically perfect each drill by
increasing the speed of movement, intensity, execution
Exercise Sets Reps Rest Video exactness. Volume is retained the same.
Acceleration
Table 3 - Strength and acceleration program (Week 9-12)
Fast arms 3 30sec 20sec betw sets View
Exercise Sets Reps Rest Video
Acceleration Ladder 10 1 1min View
Acceleration
Strength (super set)
Acceleration Ladder
Squat Jump 3 5 1-2min 7 1 1min View
sprint starts

Single-leg calf raise 3 10 ea 1-2min Towing sprints* 5 1 2min

Hamstring curls 3 10 1-2min View Perform betw

Ankling (15m)* 5 1
towing sprints
Long jumps 3 5 1-2min View
Wall march drill* 3 8 Betw exercises View
Drop Squats 3 5 1-2min View
Fast arms* (with 3 30sec Betw exercises
1.1lbs arm weights)
Weeks 5-8
Sprint training drills (Week 5-8) Stair sprints* 3 10 30sec betw reps
The same as listed in Table 1b, however the marching Strength (super set)
without arms drill is removed, and the distance covered is
increased to 20m (vault run way). During this training block Lateral step-up
3 7 1-2min View
greater emphasis is placed on perfecting the drills. Increased jumps
speed of movement is also required. Depth jump (35cm) 1-2min: 15-
3 8 View
to rebound 30sec betw reps
Table 2 - Strength and acceleration program (Week 5-8)
Swissball hamstrings
Exercise Sets Reps Rest Video 3 10 1-2min View
curls (1 leg)
Acceleration Single-leg calf raise 3 15 1-2min
Acceleration Ladder * Perform these exercises in supersets with exercises of the same color
10 1 30sec - 1min
starts (sub max)
Resisted starts* 5 1 Do ankling drill View DISCUSSION
Ankling (10m)* 5 1 Do resisted run View
Up until puberty boys and girls tend to progress equally in
Fast arms (with arm
3 30sec 20sec betw sets sprinting ability (14, 16, 37). This has been demonstrated in
weights 1.1lbs)
numerous cross-sectional studies on children between 5-18
yrs of age involved in sport and school based physical
©2009 The Gym Press. All rights reserved 10
V. Uzunov, Gym Coach, Vol.3 (2009) 8-20
education classes. The results from these studies have also
shown that there are several 'sensitive' or 'critical' periods in
motor development/function, were the learning of certain
types of motor skills is accelerated (37). There are three
proposed critical periods, the first critical period is in
infancy or early childhood, the second critical period
appears at the age of 7 to 9 years and the third during
puberty. There are some discrepancies in these ages between
research but for most part these are the average ages ranges
differ by only a few years. The second critical period is often
reported in literature as being between 7 and 12 yrs of age
(16,17, 37), during which period children are said to be most
receptive and able to improve tasks that involve speed and
motor coordination (14,16,17,37). The exact mechanisms for
this age related trend is not exactly known however, some
have proposed that the mechanism are based on
neurological development (37). Some experts are however
skeptical of the existence of 'sensitive' period of motor
learning and propose that exercises itself may be the cause
that triggers these accelerated trends in learning (37). The
author's opinion based on his review of some of the available
literature and coaching experience is in favor of coaches
using the proposed sensitive periods of motor development
as a guide to specialized training for children. Most sports
including gymnastics apply this philosophy to Elite athlete
development (38). Based on this philosophy and research
the prescribed program is hypothesized to be most effective
with children aged between 7-12. This does not mean that
certain aspects of the program cannot be introduced earlier,
on the contrary its recommended that basic sprint drills, like
marching (without arms), high knees are introduced as early
as possible. Speed development can also be improved after
these ages, it just harder and required different means of
training, and may not reach the same peak level had specific
speed training had started earlier
No one is born able to run, we must learn it and like most
self taught motor skills it has flaws and requires re-learning.
and perfecting. To do so coaches need to understand the
fundamental concepts behind sprinting mechanics and
training. Its advised that gymnastics coaches familiarize
themselves with these concepts so that they can identify
flaws and errors in their gymnasts sprinting mechanics, be
able to effectively provide accurate feedback and prescribe
effective training programs. A good examination and
description of sprinting mechanics and the relevant
concepts is detailed by Young (34) and his work will provide
the basis for this part of the discussion.
Fundamental Concepts
The most fundamental concept to sprinting is that that
speed is a function of stride length and stride frequency.
Speed (v) = stride length (l) x stride frequency (f)
Improvement in either one or both of these variables will
increase velocity. However this apparently simple concept is
complicated by the loosely inverse interdependent
relationship shared by these two variables. As one variable
©2009 The Gym Press. All rights reserved
Technical Report
increases the other often decreases. Its the coaches job to be
able to help his/her athlete to develop a balance between
these two variable. Interestingly these two variable are both
dependent on a single physical attribute, 'force application
at ground contact' (33). An increase in ground force at foot
impact will increase stride length, as the gymnasts will cover
greater lengths with each stride. An increased ground force
at foot strike will also increases stride frequency by reducing
ground contact times and proportionally increasing flight
time. Research on elite sprinters indicates that the best
sprinters spend less time on the ground and more time
flying forward through the air (33). Equally important as
the magnitude of the force is the direction of the force. The
key is to minimize horizontal braking forces and maximize
vertical propulsive forces. Vertical propulsive forces are
important because once maximal momentum has been been
developed during the acceleration phase its much easier to
maintain the velocity in flight as opposed to when in
contact with the ground. In order to able to do this
efficiently, both biomotor (strength) and sprinting
mechanics (sprint technique) must be addressed during
training.
Achieving maximal velocity
There are three primary goals to achieving maximal velocity
in sprinting: preservation of stability, minimization of
braking forces, and maximization of vertical propulsive
forces. The first two goals are of most relevance to vault
sprint demands, nonetheless, training to improve vertical
propulsive forces also offers significant benefits.
Stability
Stability refers to the posture of the body. Correct posture is
crucial as it ensures that body is able to move with maximal
efficiency. Just as gymnastics coaches train the correct body
positions for gymnastics specific movements, track coaches
emphasise the correct running posture as necessary to
ensure effective running movements (39). This requires that
the muscles surrounding the spine and pelvis are
conditioned to provide a stable platform for movement of
the limbs. The ideal posture requires that the gymnast
maintain the head, neck, and spine neutrally aligned with
slight posterior tilt of the pelvis. This posture ensures
freedom of movement and facilitates relaxation of
movement, both of which enhance elastic energy return
from the core and musculature of the extremities (34). An
upright posture with a posteriorly rotated pelvis also
promotes frontside mechanics and limits backside
mechanics. Frontside mechanics refers to the actions of the
legs that occur in front of the body. Similarly, backside
mechanics refers to the actions of the legs that occur behind
the body. Greater frontside mechanics and minimized
backside mechanics are vitally important to sprinting
efficiency. The conditioning needed to provide stability can
be achieved through gymnastics core strength work and was
thus deemed not necessary for inclusion in the prescribed
program, as core strength work should already be part of
any gymnastics program. Trunk rotation conditioning like
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V. Uzunov, Gym Coach, Vol.3 (2009) 8-20 Technical Report

side arch holds, side bridges, twisting cliff sits, twisting phases. A Stance phase, which begins with the instant of
dorsal lifts, are of most benefit due to their specificity. ground contact and ends at the moment of toe-off and a
Minimizing breaking forces As the terminology describes, Flight phase, which begins the instant both feet are off the
braking forces are forces which act in the opposite direction ground and ends the instant foot strike is made (figure 1)
of the desired movement, resulting in deceleration. The
primary causes for excessive breaking forces in sprinting is
due to ground contact being to far in front of the gymnast’s
center of mass as the foot lands on the ground during each
stride. Air resistance also causes deceleration but it can be
ignored as it is negligible and inevitable under competition
and training conditions. Most commonly excessive braking
forces results when a gymnasts tries to increase his/her
stride length consciously by stepping further as opposed to
through increased force application. Ideally ground contact
should be as close as possible to being under the center of
mass of the gymnast (33,34). Similarly poor stability can
result in premature grounding of the swing leg, which also
effects the stride length negatively. Premature grounding of Figure 1 – (above) A step photo sequence by Leszek Blanik during a vault run up
(below) Stick figure representation of the photo sequence showing the key phase
the swing leg typically means that the foot will still be during a step, and illustrating the key features of correct running mechanics.
moving forward with respect to the body when ground
contact is made, instead the foot should be moving
backward with respect to the body when touchdown occurs Stance phase
(34). As the gymnast enters the stance phase, he/she must first
adsorb the ground contact forces while minimize braking
Vertical Propulsive Forces forces. To do so effectively the instant in time of foot strike
Increasing vertical propulsive forces produces an array of the foot of the now supporting leg (L-leg as in fig 1) should
benefits. It increases vertical displacement of the gymnast touch down as close to directly under the center of mass as
which will in turn result in a more effective ground contact possible, both thighs should be line with each other and the
position, as well as enhancing leg stiffness, which will in tibia of the leg approximately perpendicular to the ground
turn allow the athlete to better counteract the effects of (34). If gymnast is poorly prepared for ground contact, has
gravity at ground impact. When a sprinter is generating poor running posture (stability) or leg stiffness, they will
sufficient vertical forces, the athlete’s center of mass will often have difficulty absorbing the forces generated on
travel in a sinusoidal trajectory in the sagittal plane. The impact. The result of this leads to mechanical inefficiency
amplitude of the curve is often indicative of the efficiency of (increased breaking forces) and postural deviations like the
the sprinter. Better sprinters tend to have more upward gymnasts hips dropping. Commonly young gymnasts with
vertical displacement during flight and less downward hyper-lordosis ('butt-out' posture, or sway back) will
vertical displacement following ground contact. This allows present such signs (34).
time to get the swing leg foot as close as possible to
underneath the center of mass on ground contact, which as As ground forces are absorbed and the body passes over
mentioned is most desirable (34). front of the support foot, the gymnast starts to apply vertical
and horizontal propulsive forces to the ground.
Leg stiffness refers to the ability of the legs to act as a spring Simultaneously the swing leg foot (R-leg in Figure 1 ) should
during ground contact. This quality is critically important to step over the support knee with the heel tucked to the
maximal velocity sprinting and the maintenance of the buttocks. An aggressive forward and upward movement of
momentum developed during the acceleration period of a the swing leg thigh helps to increase the vertical and
sprint (34). When an athlete lacks adequate leg stiffness, horizontal propulsive forces applied to the ground (34,35).
ground contact times increase significantly and hip height The hip of the swing leg should be projected forward slightly
often drops. This inevitably begins a downward spiral of as the knee comes to the front to what is commonly referred
events that lead to the athlete decelerating a (34). The to as ‘high knee’ position of the swing leg. This position is
author believes that the adaptation benefits of the desirable because it places the hamstring and gluteal
acceleration training will have a good cross training effect on muscles on stretch increasing their capacity for speed and
tumbling performance due to increased leg stiffness and force development during the re-accelerated of the thigh
could help explain a common observation as to why good down toward the ground during the subsequent foot strike.
vaulters also tend to be good tumblers and vice versa. It also increases the range of motion through which the
thigh can be accelerated leading to faster leg drive.
Sprinting Mechanics
Because sprinting is symmetric and cyclic in nature the Posture should remain upright at the moment of toe-off. As
mechanics can be simplified to an examination of the ideal described before adequate core strength conditioning is
sprint step, which is commonly divided into two critical necessary, especially for weaker gymnasts. During toe-off,
©2009 The Gym Press. All rights reserved 12
V. Uzunov, Gym Coach, Vol.3 (2009) 8-20 Technical Report

the supporting leg, forcefully extends at the hip, knee and
ankle to launch the athlete into the flight phase at a small
trajectory angle of 2-3° (35). Better sprinters tend to toe-off
closer to bottom dead center than less efficient sprinters. In
addition to this increased frontside mechanics, better
sprinters also exhibit minimized backside mechanics at toe-
off.
capacity for elastic force production upon ground contact
(27,34)
• It also anecdotally suggested that it can help
reduce the workload on the hamstrings, by using the
gastrocnemius to help with knee flexion. (24, 27). Which is
useful for speed maintenance and has injury prevention
applications as well.

Flight Phase Arm Swing

Immediately following toe-off, the heel of the push-off leg The arm swing serve two important roles. The first of these
should be recovered up toward the buttocks. It has been is to counter balance and stabilize the rotary momentum of
show that this action happens predominantly as a result of the legs, which twist the trunk (34,36). The second role that
the aggressive knee flexion following toe-off, and not due to the arm swing serves is to enhance vertical propulsive
active flexion of the knee by the sprinter (34). At the apex of forces. Research evidence indicates that the arms may
the flight phase the ipsilateral leg (R-leg) should have moved contribute up to 10% of the total vertical propulsive forces
to a position completely in front of the body with the leg an athlete is capable of applying to the ground (34). An
folded and the thigh in ‘high knee’ position. At this point the optimal arm swing will close at the top and open at the back
thigh should be forcefully accelerated down and back (60-140 degrees), with the arms remaining at
towards the ground, this is known as a 'pawing action'. As approximately 90° between back to front swings. The
this occurs, the knee joint will naturally extend and the motion should be symmetrical and roughly matches the
lower leg will ‘unfold.’ There is no need to actively initiate or timing and speed of movement of the legs. The hands
amplify this movement and doing so could actually be should be open with the thumb and index finger just
disruptive to efficient sprinting. (34).When ‘unfolding’ of the touching (36).
lower leg occurs prior to this point it is almost always due to
excessive backside mechanics (34). While in-flight the Application of concepts
gymnast should prepare the counter lateral leg (swing leg) Sprinting is typically divided into 4 phases: Start,
for ground contact. acceleration, constant maximal speed, deceleration. In
gymnastics the two most important sprint phases that need
An effective means of preparing for ground contact is to training are the start and acceleration phase's. Maximal
emphasize vertical pushing motion. Anecdotal evidence speed and speed endurance training is unnecessary as the
suggests that it is more beneficial to focus on the vertical vault run up length is to short for gymnasts to reach top
pushing aspect of the motion, which in turn will ensure that speeds (26). Being able to accelerate evenly with control
the athlete actively accelerates their thigh down toward the over the full run-up is considered to be the most important
ground during the flight phase and will increase leg stiffness sprinting characteristic required to facilitate successful
on ground contact. This will in turn reduce ground contact vaulting.
time, backside mechanics and increase stride length and
frequency The first 4-5 steps of the vault run-up represent the start
phase of the run-up. In gymnastics, like most other sports,
The ankle joint the start phase of the sprint begins from a standing position.
The ankle joint should be in a neutral or slightly dorsiflexed The most efficient way for the gymnast to initiates the start
position with the toes pulled up towards the shins during the phase is by using a false step (a step backward first) or hop.
entire step, this ankle positions is refereed to as the having a The false step has been shown to result in superior
'cocked ankle'. This position provides several benefits: performance over short (5m) distances when compared to
• It delays ground contact by a fraction of a other standing start methods (a forward step and from a
second (when compared to having a planter-flexed food, split start) (29). The benefits of taking a step backward, is
pointed toes position). This allows the foot to be placed by as that it results in greater horizontal force production at push-
much as 2-3cm closer to underneath the center of mass. This off (32). This can significantly improve sprint start times
may seem like very little but it is enough to significantly and consequently the amount of momentum/velocity
reduce braking forces. (24,27,34,35) generate over the sprint start phase. The same applys for the
• A cocked foot places the fascial linkages of the hop, with the ideal method being a personal choice. Once
posterior anatomy chain on stretch (calfs, hamstrings). This momentum has been initiated (first 1- 2 steps) the gymnast
increased stretch should theoretically produce a faster should lean forward and fall into an off-balance position.
downward acceleration of the thigh and lower leg. This The gymnast needs to remain in this of off-balance position
greater acceleration should produce greater negative foot in order to continue to accelerate. During the start coaches
speed and help to reduce braking forces at ground need to look for the following kinematics.
contact.(24,27,34). • The strides length and frequency start of short
and slow and gradually increase as velocity increases.
• A cocked ankle prior to ground contact pre-
stretches the gastroc-soleus muscle complex increasing its • Ground contact times are long in order to
maximize the impulse of each ground contact. Triple
©2009 The Gym Press. All rights reserved 13
V. Uzunov, Gym Coach, Vol.3 (2009) 8-20 Technical Report

extension of the ankle, knee, hips is highly advantageous

and should be encouraged.
• The first 2-3 steps characteristically display
greater backside mechanics but as the gymnast builds speed
and transitions into the acceleration phase he/she needs to
begins to maximize his/her front side mechanics in order to
continue to accelerate evenly.
Based on limited research (30,31), concentric leg strength
has been shown to be the most important predictor of the
sprint start performance. In light of this, the first 8 weeks of
the sprint training program prescribed in this article
emphasizes the develop of the concentric leg strength of the
gymnast.
As the gymnast transitions into the acceleration phase the
gymnast needs to lift his/her head and shoulders and adopt
the described ideal sprinting posture (ref to stability). The
training demands for this phase require the development of
the hip-extensor muscle groups to fire quickly in the
correct neuromuscular pattern, and increased leg stiffness.
(35). This is best achieved though specific acceleration and
plyometrics exercises. The physiological adaptations of
doing such exercises is to recruit more appropriate motor
units, improve the motor unit activation rates and program
the sprinting mechanics to be more efficient, which may not
be achievable as a result of vault sprinting repetition alone
or concentric strength training. The kinematics of each step
during this phase was described under 'sprinting mechanics'
heading above. A critical reminder during the acceleration
phase is that the gymnast should increase his/her stride
length through greater forces application on ground impact
as opposed to deliberate action by the gymnast.
CONCLUSIONS
Sprint training in gymnastics is accepted by majority of
coaches to be an important facet to vault training. For most
part this is also recognised by commonly available coaching
resources. Unfortunately these resources fail to provide
sufficient, modern, and progressive technical information
on sprint training specific to gymnastics. The program
outlined in this article presents an introductory 12week
sprint training program suitable for young gymnasts (7-12
yrs of age) who at this age are very receptive to speed
training stimuli. The program helps to develop the
gymnastics sprinting mechanics through a series sprinting
drills that breakdown sprinting into its key components
along with a focus on developing the necessary strength
required. The first 8 weeks of the training program
emphasis the development of concentric leg strength which
is critical for developing a strong start to the run-up. The
remaining 4 weeks focus on developing acceleration
through a series of drills and conditioning exercises aimed
at improving the gymnasts ground contact times and forces
application.
DISCLAIMER (delete heading)
Every care is taken to assure the accuracy of the information published
within this article. The views and opinions expressed within this article,
are those of the author/s, and no responsibility can be accepted by The
Gym Press, Gym Coach or the author for the consequences of actions
based on the advice contained herein

ACKNOWLEDGEMENTS
I would like to thank Hannah and Phoebe for being such awesome demonstrator and a hard working gymnasts. This
article is dedicated to them.

Address for correspondence: Uzunov V, Harbour City GymSports, Wellington, New Zealand.
valentin.uzunov@gmail.com

APPENDIX I
TABLE 1a

Marching without arms

Purpose: The marching drills emphasise proper running mechanics – a driving knee lift, upright posture. Ideally these
drills should be learned before moving onto skipping and running techniques drills. These drills can and should be started
with beginner gymnasts (6-7yr olds) to teach them how to sprint.
Description: Start standing with a relaxed upper body and hands on hips. Begin marching by raising your right knee to
hip and above height, with the right foot cocked and directly under or slightly behind your right knee (your knee should be
at a 90° angle) at the top of the knee lift. Rise onto the ball of the left foot, with an extend the left knee as your body passes
over the left foot during the walking stride. Switch legs once the right knee reaches peak height, by driving the right
foot/thigh directly downward. (not forward). Ensure to strike the ground onto the ball of the right foot with the ankle
cocked and the heel of the ground. As you plant the right foot raise the left knee with the same motion described for the

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V. Uzunov, Gym Coach, Vol.3 (2009) 8-20 Technical Report

right. Throughout the drill the chin is held level while looking forward, trunk held upright (cues 'chest tall' and 'slightly
forward'), hips maintain square avoiding twisting, feet cocked and the heel of the supporting leg maintained off the
ground. Perform slowly at first and progress to a dynamic knee drive on strides. (21,22).

Marching with arms

Purpose: To develop correct running mechanics – a driving knee lift, upright posture and a coordinated arm swing. This
drill is significantly harder to learn and coordinate compared to marching without arm swing
Description: This drill is done just like the marching without arms but this time you also swing your arms, do it slowly
and deliberately in a mock running motion (opposite arm to foot) in rhythm with the marching/walking strides. Your
elbows should be bent at approximately 90-110 degrees, and your hands should swing to chin level avoiding coming
towards the midline of the body during the forward arm swing. On the back swing, your hands should move past your hip
to the rear of your body. Avoid twisting of shoulders with arm swings (21,22).

High Knees
Purpose: The aim of this drill is to improve leg turnover (stride frequency) and develop high knee lift.
Description: This drill is very similar to the marching drills. Essentially perform the marching drill with the arm swing
but this time emphasise the the knee lift by driving the recovering leg downward below the hips. Alternate this knee lifting
as fast as possible, aim to lift each leg up as soon as the ball of the foot of the recovery leg touches the ground. Its
important to swing the arms as quickly as possible in order to maintain a fast knee lifting motion. Like with marching
drills maintain an upright posture, and ensure to keep the knees up, heels up, toes up.(22,23)

Butt Kicks
Purpose: This drill like the high knees helps with leg turnover (quick recovery), however the emphasis in on activating
the hamstrings and improve the recovery stage of the stride, reducing backside mechanics.
Description: From a jog the gymnasts starts to rapidly kick the heels, one at time in a straight line up to their butt and
down. Commonly this drill is seen done with the thigh remaining perpendicular when the foot contacts the buttock, but
this is incorrect (27, p4, 34). The knee should be raised reaching a parallel position as each heel slaps the buttock. The
arms should be swug in a typical running motion. Through out the drill the gymnast should keep their feet cocked and stay
the balls of the feet. Do not allow heels to touch the ground on ground contact (23). Horizontal speed is irrelevant.

A-Skip
Purpose: Develops inter-muscular co-ordination during fast movements to a greater degree than do the marching drills,
which are carried out at a slower tempo. This additional loading due to the skipping leads to increases in strength in the
motor support structures of the feet and lower part of the leg, as well as the thigh, hip and trunk muscles.
Description: The A-skip is a combination of the high knee and marching with arms drills, however this time as the knee is
driven up there is a small hop/skip off the ground, before returning the leg back down. Again as with the other drills the
strides are short, with the action being predominantly on the ball of the foot, however the pace is faster than the marching
drills, to accommodate for the skip. (22, 23)

B-Skip
Purpose: The B-skip emphasizes the development of an active foot strike providing the basis for improved stride length,
in addition to strengthening the hamstrings, improving co-ordination and balance and reinforcing running posture.
Description: This B-skip is like the A-skip drill however this time at the top of the knee lift, the foreleg is extend forward,
while simultaneously pulled down (hip extended). This action is know as “pawing”.(22, 23). It is not necessary to try to
kick-out the lower leg in front. The gymnast wants to able to learn how to create this action as a natural result of the quick
change of direction and re-acceleration of the thigh downward.

Pawback drill
Purpose: The purpose of this drill is to re-pattern the neuro-muscular sprinting movement and create improved vertical
leg speed of the stride.
Description: Standing in an upright position next to a wall, place adjacent hand against wall for stability. Start by
lifting the outside leg into a high-knee position, ensuring that that lower leg is tucked under the thigh, and the ankle is
cocked (like a butt kick). From this position extend the lower leg forward and pull the heel back and down, accelerating the
foot toward the ground beneath center of gravity (as done in the B-skip drill).The knee joint should remains loose allowing
the lower leg to swing out naturally as opposed to being pulled back which is incorrect. Skim the ball of their foot against
the ground and extend the hip. As the hip extends quickly, with ankle cocked, fold the knee by pulling the heel towards
and buttocks while simulataneously driving the knee forward and upward finishing in the starting position (24).
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V. Uzunov, Gym Coach, Vol.3 (2009) 8-20 Technical Report

TABLE 1b

Fast arms
Purpose: This drill helps to develop the correct arm action, as well as speed of the arm swing. The faster the arms move
the faster the legs can potentially move.
Description: Start this drill from a sitting on the floor in a pike. From this position start to swing your arms slowly and
deliberately in a running motion. Your elbows should be bent at approximately 90-110 degrees, and your hands should
swing to chin level and slightly toward the mid line of your body during the forward arm swing. On the back swing, your
hands should move past your hip to the rear of your body. Progressively increase the speed of the arms, ensuring to keep
your body tall and relaxed. Practice driving your elbows down as they swing. When the drill is performed correctly you
should begin to bounce up and down. Side to side bouncing or moving is the result of poor technique and is usually
because the shoulders are twisting and the arms are crossing over into the midline of the body. This must be avoided.

Acceleration Ladder
Purpose: This training tool helps teach the gymnast how to effectively accelerate. It improves the kinesthetic awareness
of the gymnast by allowing them to feel the proper foot placement on ground contact.
Description: The Acceleration Ladder is a collection of ten rungs attached by cords that identify the approximate
spacing of each foot-placement throughout the acceleration. The rungs (or “sticks”) used to make up the ladder help to
There are 2 two different ladder settings: The most common setting for a young or developing athlete is a 40:10 ratio, were
the second rung or stick is positioned forty centimeters from the first and each additional rung is placed at a point that is
ten additional centimeters away (eg. 40Cm, 50cm, 60cm...). The second setting is appropriate for taller or more faster
gymnasts and consist of a 50:15 ratio. Even though the actual stride-length of the performer may not exactly match the
pattern rehearsed, the benefits of the incrementally increasing steps will translate positively to the actual run-up
acceleration. In the beginning its recommended to start with five to six rungs, and depending on the gymnasts size,
speed/power, coordination, progressively increase the number of rungs up to 9-10 at most. (25). At no time should the
athlete step on the rung sticks. Rather the gymnast should drive back into the face of the the rungs as a method of
determining exact foot placement. (25)

Squat Jump
Purpose: This exercises work the concentric leg strength and help develop power in the legs, specific in nature to sprint
starts.
Description: Start by standing with hands on hips and feet shoulder width apart. Keeping the chest up and back flat,
lower down to deep squat up to 90° bent at the knees. Pause for 3 sec and explosively jump up as high as possible by
extending completely thought the knees, hips and ankles. On landing resist the decent and lower back down to a deep
squat and hold. Ensure that the gymnast is using correct landing technique and is absorbing the landing. Encourage the
gymnast to avoid using his/her arms to assist in the jump.

Single-leg calf raise

Purpose: This exercise helps develop ankle joint strength. Single is more specific and helps provide a better overload.
Description: Start by positioning the toes and ball of foot on a raised surface, with arches and heels extending off. Use
one or both hand for balance, and lift other leg to rear by bending knee. From this position slowly allow the heel to drop
toward the ground stretching the calf muscle is, hold for a one count and explosively push down raising the heel as high as
possible and hold for a one count. The centre of pressure sure remain between big toe and the toe next to it. Slowly return
to the starting position and repeat.

Hamstring curls
Purpose: To develop hamstrings strength which is critical for fast flexion of the knee and extension of the hip during
running. Its also important to do one hamstring exercises for every three quadriceps dominant exercises in order to
maintain a quadriceps:hamstring ratio of 0.6. This ratio is ideal for preventing muscular imbalances, which will negatively
effects on the running mechanics and expose the sprinter to hamstring injuries.
Description: One gymnast starts from laying down and another gymnast holds onto the performers heels. From this
position the performer tries to flex the knees pulling her/his heel towards her rear while the partner provides the
resistance.

Long jumps
Purpose: This exercises like the squat jump helps develop concentric leg strength with an emphasis on horizontal force.

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V. Uzunov, Gym Coach, Vol.3 (2009) 8-20 Technical Report

Description: Starting from standing squat down and jump forward as far as possible using a double arm swing. Upon
landing use proper landing technique and absorb the landing impact. Perform each jump with maximal effort. The actual
landing is not important , aside from a safety point of view.

Drop squats
Purpose: This exercise help improve the gymnast eccentric leg strength which is critical for absorbing ground impact
forces, improves the stretch-shorten cycle and thus is a great preparation exercise to more advanced plyometrics and also
improves leg stiffness.
Description: From standing on raised surface about 30-45cm high. The gymnast steps forward and drops. On landing
the gymnast aims to decelerate the drop by absorbing the downward force and finishing in a squat no deeper than 90°. At
the bottom hold for a count of 3sec and than stand and repeat. Its important that the gymnast performs a quick drop with
a smooth deceleration upon landing. Emphasize the soft landing and teach the gymnast to let the muscles do the work,
not their joints.

TABLE 2

Resisted starts
Purpose: Resisted speed exercises help to recruit more muscle fibres and promote greater neural activation during a
speed performance, which is then transferred to the non-weight-resisted sprinting. This type of training increase the
movement resistance, which requires the athlete to increase force output (especially in the hip, knee and ankle-extensors)
to continue to run at speed (35).
Description: This drill requires to work in pairs. One gymnast provides the resistance while the other performs the drill.
The performing gymnast wears a belt around the waist or a harness around the shoulders and waist which has a rope or
tubing attached to it at the back held by partner. The rope or tubing needs to be held tight without slack at the start and
throughout the drill. Once ready the performing gymnast performs a maximal effort sprint over the acceleration ladder
while the partner provides resistance. The partner providing the resistance must provide just enough so that that the
performing gymnast feels it but is still able to go a fast pace. The performing gymnast must aim to maintain proper
running mechanics. Stride length will likely be shorted thus the performing gymnast should strive to main a progressively
increasing stride length.

Ankling
Purpose: This exercises helps develop the elastic response in the ankle joint in order to reduce ground contact time
Description: Begin with a walk taking small steps, with each small step taken, step no higher than the top of the
opposite ankle, slowly increase the speed to a maximal. Emphasis is placed on keeping the ankles cocked and spending
minimal time on ground. Arms are bent at the elbows to about 90° but the swing motion is smaller and faster. Horizontal
speed is insignificant the focus is on limiting the time spent on the ground. 1 repetition is done over 10m, not including the
walk in to the drill

Stairs sprints
Purpose: Running every other step on the stairs mimics acceleration mechanics.
Description: This drill is as it sounds. The gymnast aims to run up a flight of stairs as fast as possible. When performing
this drill the gymnast must skip a step so they are running every other step. Skipping steps is important because maximum
velocity work is not the goal of this drill. Proper running machanics are again enforced and of vital importance.

Single leg-squats
Purpose: This exercises is ideal for developing the musculature of the leg and increasing concentric and eccentric leg
strength of the quads, gluts, hamstrings.
Description: This drill is done free standing on leg on a high beam or floor the gymnast performs a squat to stand. Focus
is on maintain good hip alignment, chest up, and keeping the heel down. Its important to control the squat motion, and
explode up to a stand. Complete knee stretch is essential without a lockout.

Drop squat and jump

Purpose: This exercises helps develop the eccentric and concentric leg strength, using similar force patterns as in
sprinting.
Description: This exercises is exactly like the drop squat performed in weeks 1-4, but this after the 3 sec hold at the
bottom, the gymnast performs a single/or double leg long jump and or vertical jump (alternating), using a double arm

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V. Uzunov, Gym Coach, Vol.3 (2009) 8-20 Technical Report

swing. Its important that the gymnast performs the jump from the bottom of the squat position without addition
movements to aid the jump. Alternate legs between repetitions.

Squat jump onto raised surface + Jump

Purpose: This exercises helps develop leg power through fast explosive concentric actions, without great joint impact.
This make it a suitable exercises for young gymnasts, and is a good introduction to plyometrics.
Description: The gymnast performs a squat jump onto surface hip height, landing on the balls of the feet to a squat no
deeper than 90°, immediately upon landing the gymnast explodes into a straight jump up. Emphasis a soft landing on the
box and a immediate jump.

Swiss ball hamstring curls -

Purpose: This exercises serve a similar purpose as the hamstrings curls, with the added benefit of training core stability,
and a single leg motion.
Description: Gymnast start by laying on his/her back with his/her heels supported on the Swiss Ball with the legs
extended, and the hips off the floor. The neck should be relaxed and the stomach is pulled to a straight body. The gymnast
performs the curl by rolling the Swiss ball towards their glutes by drawing the heels back finishing with the shoulder, hips,
knees in a straight line, and heels underneath the gymnasts knees. Remind the gymnast to contract hamstrings at the end
of the movement in order to learn how to active that muscle group properly during the exercises. Release the tension and
return to the staring position, by extending the knees. This exercises can be performed with 1 leg at time for stronger
gymnasts.

TABLE 3

Acceleration ladder sprint starts

Purpose: To develop a consistent and effective run-up start.
Description: For this exercises the gymnast uses the acceleration ladder to accelerate into his/her vault run-up. Maximal
effort is placed into the run, the gymnast should run towards the table

Towing sprints
Purpose: Resisted speed exercises help to recruit more muscle fibres and promote greater neural activation during a
speed performance, which is then transferred to the non-weight-resisted sprinting. This type of training increase the
movement resistance, which requires the athlete to increase force output (especially in the hip, knee and ankle-extensors)
to continue to run at speed (35).
Description: This is very much like the resisted run, except the gymnast drags a 2.5kg weight as means of resistance.
The resistance of the load should not exceed 7% of the gymnast bodyweight (40, 41). Load greater than this lead to the
gymnast changing body position and forcing a sacrifice in running technique. It is important to have a long attachment on
the sled (5m) as shorter attachments can result in the sled bouncing along the ground instead of sliding smoothly as the
athlete increases speed (35)

Wall march drill

Purpose: To mimic the sprinting action found in acceleration, improve ground contact times.
Description: The gymnast starts by leaning forward, supporting him/herself with his/her hands on the wall, the arms
are parallel to the ground, and a little wider than shoulder width and maybe slightly bent. The feet should be: behind the
hips, hip width apart, on the balls of the feet, with the heels held slightly of the ground (not on high toes). The torso should
be erect with the head up, hips forward, and stomach pulled in. There should be a straight (45 degree) line from the head,
through the hips to the ankles of the gymnast. Once in this position the gymnast start of by marching, lifting one knee up
(good cue word is 'punch' ) to hip height, with the foot cocked underneath the knee. Ensuring that the hips do NOT stick
out and break the straight body line. Pause in this position and drive the leg back down to the start position and repeat for
the other leg. The gymnast must striking the ground with the ball of the foot and not the toes, or heel. Once the gymnast
becomes proficient in doing the slow march, they can increase the tempo and do a leg switch, where as the leg drives down
the gymnast quickly switches legs 'punching' the other knee up. The switch is initiated from the back leg. There should still
be a pause at the top of the knee 'punch' during this drill. Once this is mastered and the gymnast can perform the switch
between legs without form breaks, gymnast can progress to 2, 3 than eventually continuous leg switching (rapid fire) for
15sec at a time as fast as possible.

Lateral step-up jumps

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V. Uzunov, Gym Coach, Vol.3 (2009) 8-20 Technical Report

Purpose: Helps develop the knee and leg drive during toe off and sprint start.
Description: The gymnast start standing sidewards to a box with one leg raised on the box (the knee must be no higher
than hip height) and the other on the ground. The torso held is erect with the head up and stomach pulled in. The arms
should be held in a running position (bent 90° at the elbows), with arm forward being opposite to the leg on the raised
surface. From here the gymnast does an explosive jump up from the leg on the raised surface, while simultaneously
driving the knee of the foot on the ground up and the arms switch. The gymnast lands back through the jumping leg and
lower back to the starting position, switching arms again on the decent.
The gymnast must aim to keep hips level throughout the jump and completely extend the knee on the jump.

Depth jump
Purpose: To develop the ankle joint stiffness and the bodies ability to tolerate high impact loads (35)
Description: The gymnast starts standing on a box about 35cm in height. He/she step slightly forward off landing on the
ball of the foot. Reacting as quickly as possible to the ground (rebounding) the gymnast springs up into an immediate
vertical jump. The gymnast should use his/her arms to aid the rebound speed by drawing them back prior to stepping off
the platform and swinging them vigorously upward, as their feet hit the ground. Its important to keep back and head in
neutral alignment, ie. not arched or rounded

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