Intermediate Individual Training Schedule (Sample)
For the Hardworking Bronze or Silver Vaulter
Gymnastics- Cross training is essential to advancing as a vaulter. Try enrolling in a recreational gymnastics class (your local gym is likely to have a tumbling and trampoline class or something similar) to work on simple gymnastics elements like handstands, cartwheels, and basic tumbling. All gymnastics apparatus are helpful to vaulting development.
Vaulting- Focus today on flag, stand, and freestyle pieces.
Drills and Stretching- Practice your freestyle on the barrel to music. Do drills for flag and stand. Condition your core and get a good stretch in. Make sure to practice all three splits (right leg, left leg, and center!)
Dance- Pick a dance class that suits you and makes you happy. Ballet is great for developing better flexibility, grace of movement, and balance. Jazz and modern dance are also fun alternatives.
Conditioning and Stretching- If you can, try to go to a personal trainer on these days. They are the best at helping build a fitness routine that is right for your body and your level of fitness. If not, ask your coach to provide a list of exercises you can do on your conditioning day. Work on handstands, push ups, and core exercises. Make sure you do some sprinting to keep your fast-twitch muscle up to par!
Vaulting- Focus today on flight and freestyle pieces.
Drills and Stretching- Practice your freestyle on the barrel (to music if you’re ready!) Do drills for flight. Condition your core and get a good stretch in. Make sure to practice all three splits (right leg, left leg, and center!)
Conditioning- Work on handstands, core exercises, and whatever else you need to do to get stronger. Ask your personal trainer or coach for a list of exercises to do on these days.
Vaulting or Barrel Drills- Focus today on your trouble spots. If scissors are your weakest compulsory, practice them. If you are still struggling with your cartwheel, practice that. Be sure to do drills that match the skills you’re practicing. If you can only vault on the horse three times a week, make this into a barrel day. Either on your own barrel or on the barrel at your vaulting club, practice drills, freestyle routines, and full compulsory routines. Shoot for perfection.
Vaulting- Focus today on basic seat, mill, and full freestyle routines. It is extremely important to practice your freestyle all the way through many times before you ever set foot in a competition arena. It will make you feel confident about your routine and your horse will learn how to carry the whole routine without interruptions.
Drills- Practice your freestyle on the barrel (to music if you’re ready!) Do drills for mill.
Conditioning and Stretching- Work on your weakest areas and try to build strength. (It is best if you work with a personal trainer.) Work on handstands, push ups, and core exercises.
Rest- Take the day off from vaulting and relax! Your body needs time off to recover and recuperate.
Click here to see a list of drills you can do during your vaulting practices!
Other Cross-Training Ideas:
Dressage/Jumping lessons- Riding horses (especially if you can ride the same horses you vault on) is great cross-training. It teaches you how to work more harmoniously with your horse and gives you a great feel of the canter stride.
Yoga/Pilates- Great for flexibility, core strength, balance, and coordination. Check it out at your local gym or studio.
Spinning- Great cardio exercise.