Top 50 Vault Drills To Do At Home

Is your gymnast eager to improve their vault at home? While most families don’t have access to a full vault setup, there are still plenty of ways to make progress from your living room, backyard, or basement!

Below are 50+ ideas, including drills for each section of the front handspring vault (used in Levels 3–5). These exercises are also great for working on handstand flat backs in recreational classes and Xcel Bronze. Many require no equipment, but we’ve included a few bonus options if you have a mat, trampoline, air track, or bar at home.

50+ At-Home Vault Drills for Gymnasts: Handstand Flatbacks & Front Handsprings

The Run

A strong, accelerating run sets the foundation for a powerful vault. In Level 3, the run is even judged—so it’s worth the extra effort!

Focus: Push through the toes, build speed, and keep form sharp.

Try these running drills:

1. Seated “Mario” running arms in a pike position
2. High Knee Marching in place with “hip to lip” arm motion
3. Glute bridge marching (hips lifted off the floor)
4. High knees
5. High skips with proper running arm swing
6. Butt kickers
7. “Deer runs” (long strides with back leg fully extended)
8. Single-leg sprints
9. Backyard sprint races with a sibling!

The Hurdle and Heel Drive

The hurdle should be long, low, with a controlled backward arm circle which will help set up for a powerful heel drive into the handstand.

Try these hurdle and heel drive drills:

1. Hurdle to freeze (finish with arms by sides)
2. Hurdle to straight jump (finish with arms by ears)
3. Skipping with arm circles
4. Hurdle over two spaced objects (pool noodles or jump ropes) - keep spacing them further for a challenge
5. Arm circle lean forward while reaching up the wall
6. Arch holds and arch rockers
7. Heel drives while lying on belly
8. Couch heel drives (hips on edge)
9. Bounded handstand with tight legs
10. Bonus (with bar): Lower the bar to hip height and practice heel drives or heel drive to handstand flatback with a mat underneath

The Handstand Shape

Handstands are the foundation of vaulting and nearly every gymnastics skill.



Key cues: Flat hips, pulled-in core, open shoulders, eyes on hands, and ears covered.

Try these Handstand drills:

1. Handstand shape hold on belly or back
2. Tuck handstand with shins on wall
3. Pike handstand with feet on wall (lift one leg)
4. Belly against wall handstands
5. Wall handstand weight transfers (lift one arm)
6. Push-up to wall walks with shoulder activation
7. Diagonal handstands with feet on wall
8. Elevated handstand shape (feet on couch or mat)
9. Kick to handstand, fall flatback onto mat
10. Jump to handstand, fall flatback onto mat

The Block

Blocking = pushing off the hands in a tight handstand shape. A good block creates that exciting “POP” on vault.

Try these blocking drills:

1. Shoulder shrugs:
2. On belly in handstand shape
3. Standing with belly or back to wall
4. In Push-up position
5. in handstand with belly against wall
6. Weighted shrugs (5lb weight or heavy book):
7. Seated in pike with back against wall
8. Standing with belly facing wall with straight arms
9. Standing with back facing wall - lifting from low to above head 
10. Standing pike blocks to push-up
11. “Jitterbugs” – block with both hands and feet in push-up position
12. Kangaroo hops (hop off hands in handstand)
13. Handstand kangaroo hop to flatback on mat

Bonus Drills (with trampoline or air track):

1. Blocking push-ups with claps
2. Arm lifts to ears in push-up position
3. Kick to handstand with hops
4. Knee bounce to diagonal handstand
5. Knee bounce to kangaroo hop
6. Bounders

The Post-Flight

This is the moment your gymnast leaves their hands and flies through the air. The goal? A long, stretched shape with strong core control.

 

Try these post flight drills:

1. Candle holds (with progressions):
2. Easy: feet on wall
3. Medium: hands support hips
4. Advanced: arms by ears
5. Hollow body holds (lower back pressed into floor)
6. Hollow rockers with arms by ears
7. Candle lowers (hold a chair leg above head for support, then lower with control)

The Landing

Believe it or not, sticking isn’t always the coaches goal for the vault! Controlled landings with a slight step forward are often preferred, as there are normally larger corrections to work on that are more of a benefit to their progress.

Key points: Land with knees bent, chest up, feet shoulder-width apart. To finish, heels slide together without lifting.

Try these:

1. Long jumps to stick
2. Squat jump series with freeze in between
3. Jump down from a low surface (no higher than hip height) to a controlled landing

Consistency is key. Just a few minutes a day on these drills can make a big difference in your gymnast’s vaulting progress. 

Got a favorite drill? Tag us in your training video—we love seeing our gymnasts putting in the work at home!