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Elite

Elite Individual Training Schedule (Sample)
For the Hardworking Gold and International Vaulter


Monday

Barrel Practice- Do drills for flag, mill, and second-half of scissors. Practice full freestyle and technical routines to music on the barrel. Shoot for perfection.

Vaulting- Focus on freestyle pieces, flag, mill, and second-half of scissors.

Stretching- Do deep stretches only after you are finished with your workout. Stretch all your problem areas and maintain your splits/needle.


Tuesday

Barrel Practice- Do drills for flight and technical test moves. Practice full freestyle and technical routines to music on the barrel. Shoot for perfection.

Vaulting- Focus on technical test and flight. Sprints- 6-8 sprints to work short-twitch muscles.

Stretching- Do deep stretches only after you are finished with your workout. Stretch all your problem areas and maintain your splits/needle.


Wednesday

Gymnastics- Try enrolling in a recreational gymnastics class if it suits your needs. You may need to enroll in private lessons to make sure you get the most out of your training. Important skills to master include (but are by no means limited to) the following: kips, cast handstands, tap swings, back tumbling, front tumbling, leaps on beam, front-handsprings on vault, and whatever else suits your fancy.

Conditioning- Try doing a gymnastics workout. Your coach will give you lots of difficult exercises.

Stretching­- Do deep stretches only after you are finished with your workout. Stretch all your problem areas and maintain your splits/needle.

Elliptical/Cardio- Work on the elliptical for 30 minutes or attend a cardio class at the gym (spinning, cardio kickboxing, etc.)


Thursday

Barrel Practice/Vaulting- Focus on mount, flight, and freestyle. Practice full freestyle and technical routines to music on the barrel. If you can get on the horse, practice these things at the canter and walk, too.

Stretching- Do deep stretches only after you are finished with your workout. Stretch all your problem areas and maintain your splits/needle.

Workout- Have a personal trainer design a workout that is appropriate for your level of fitness. Either do this workout with your trainer or on your own in the gym.


Friday

Barrel Practice- Practice full freestyle and technical routines to music on the barrel. Work on drills for problem compulsories. Vaulting- Focus on problem compulsories. Full freestyle and technical routines (to music).

Stretching- Do deep stretches only after you are finished with your workout. Stretch all your problem areas and maintain your splits/needle.

Yoga/Pilates- Attend a yoga or pilates class to work on flexibility, strength, and balance. This will also help you relax after a week of practicing!


Saturday

Workout- Have a personal trainer design a workout that is appropriate for your level of fitness. Either do this workout with your trainer or on your own in the gym.

Barrel Practice/Vaulting- Practice full freestyle and technical routines to music on the barrel. Work all compulsory drills on the barrel and ground. If you can get on the horse, practice sticky freestyle and technical pieces as well as problem compulsories at the canter and walk.

Stretching- Do deep stretches only after you are finished with your workout. Stretch all your problem areas and maintain your splits/needle.


Sunday

Rest- Take the day off from vaulting and relax! Your body needs time off to recover and recuperate.