How to Learn Squat On Vault
How to Do a
Squat-On Vault
A squat-on vault teaches you how to run confidently toward the springboard, place your hands on the vault, push through your shoulders and bring your feet safely onto the top before standing and jumping down with control.
What Is a Squat-On Vault?
A squat-on vault is a beginner gymnastics vault skill where the gymnast runs to the springboard, jumps from two feet, places both hands on the vaulting surface and brings both feet up onto the top into a controlled squat position.
From there, the gymnast stands tall and performs a controlled jump from the vault onto the landing mat.
This skill is especially useful because it teaches several important vault basics at once: a repeatable approach, a two-foot springboard punch, weight support through the hands and shoulders, bringing the feet forward quickly and controlling a landing on top of the apparatus.
The squat-on should feel like one smooth sequence. You do not want to jump onto the board, pause, fall toward the vault and then climb your feet up. The board punch and shoulder push should help carry your body into position.
The Squat-On Vault in Five Parts
Understanding the order makes the skill much easier. Each phase should lead naturally into the next.
Run
Build enough speed to reach the springboard without rushing or changing your steps at the last second.
Hurdle + Punch
Bring both feet to the board together and rebound quickly toward the vault.
Hands On
Reach both hands to the vault and keep your arms strong while your shoulders move over them.
Feet Up
Bring both knees forward and place your feet onto the vault in a compact squat.
Stand + Jump
Find your balance, stand tall and jump to the landing mat with control.
Use a properly set vault, springboard and landing area.
Practice squat-on vaults only with qualified gymnastics coaching. Equipment height, board position and mats need to match the gymnast's size and ability. Begin with lower or softer progressions before using a full-height setup.
Squat-On Vault Step by Step
Focus on what your body should do next instead of trying to rush from the board to the top of the vault.
Run Toward the Springboard With Control
Begin from your normal starting point and build comfortable speed as you approach the springboard. Keep your run natural and repeatable.
- Run tall.
- Keep your eyes on the vault area.
- Use normal running steps.
- Build speed gradually.
- Stay centered with the springboard.
Think: “Same run every time.” A consistent approach makes the hurdle and board contact much easier.
Hurdle Onto the Board With Both Feet
Transition from your run into the hurdle your coach has taught you. Bring both feet to the springboard together and prepare for a quick rebound.
- Keep your chest lifted.
- Bring both feet onto the board together.
- Keep your knees aligned forward.
- Coordinate your arms with the takeoff.
- Make the board contact quick.
The board should feel like a bounce that redirects you toward the vault, not a place where you stop and jump again.
Reach Your Hands Toward the Vault
As you leave the springboard, reach both arms toward the top of the vault. Keep your arms straight and your chest moving toward your hands.
- Reach both hands forward.
- Keep your elbows straight.
- Keep your head neutral.
- Let your shoulders travel toward the vault.
- Keep your legs together as you leave the board.
Think: “Jump to my hands.” The hands should meet the vault because your whole body traveled toward it.
Push Strongly Through Your Hands and Shoulders
Once your hands contact the vault, keep your elbows straight and push your shoulders tall. This helps lift your hips and creates room for your feet to come forward.
- Press firmly through both hands.
- Keep your elbows straight.
- Push your shoulders away from the vault.
- Keep your stomach engaged.
- Begin bringing your knees toward your chest.
You should feel like you are making yourself taller through your shoulders instead of sinking between your arms.
Bring Both Feet Forward Onto the Vault
Tuck your knees toward your chest and bring both feet forward together. Place them securely onto the top surface in a squat position.
- Bring both knees forward together.
- Keep your feet close together.
- Place your whole foot securely on the surface.
- Keep your knees tracking over your toes.
- Stay compact as the feet arrive.
Think of bringing your knees toward your chest first and letting your feet follow underneath them.
Settle Into a Balanced Squat
Once both feet are on the vault, make sure your weight is centered before trying to stand. Your feet should feel secure and your knees should stay controlled.
- Keep both feet flat and secure.
- Keep your chest lifted.
- Keep your knees aligned with your feet.
- Find your balance before standing.
- Use your arms for control.
Think: “Land first. Stand second.”
Stand Tall on the Vault
Press through your feet and straighten your legs until you are standing upright. Bring your arms into a controlled overhead or preparation position.
- Push evenly through both feet.
- Straighten your knees.
- Lift your chest.
- Keep your core tight.
- Find balance before jumping down.
The standing phase should look controlled and deliberate, not like you are rushing to get off the apparatus.
Jump Down and Land With Control
Bend your knees slightly, jump away from the vault and stretch into the air. Bring your feet underneath you before landing on the mat with both feet together.
- Jump from both feet.
- Keep your body tall in the air.
- Bring your feet underneath you.
- Land on both feet together.
- Bend your knees softly and hold the finish.
Finish the vault looking balanced and confident, not like you simply jumped off as quickly as possible.
Your Hands and Shoulders Create Room for the Squat
A squat-on becomes much easier when the upper body supports itself strongly instead of collapsing onto the vault.
Push the vault away while bringing your feet toward it.
Those two actions happen together. Your shoulders stay tall over your hands while your hips and knees move forward toward the squat.
Straight Arms
Bent elbows lower the chest and make it harder to create enough space for your feet.
Active Shoulders
Push upward through the shoulders instead of allowing your upper body to sink toward the vault.
Hands Stay Firm
Keep steady pressure through your hands while the feet travel forward.
Core Stays Tight
A strong core helps your hips move toward the vault without the lower back collapsing.
What Should the Squat Position Look Like?
The squat is not just about getting your feet onto the vault. You need a stable position that you can safely stand from.
Once your feet arrive, your weight should be centered enough that you can pause briefly without immediately falling forward, backward or sideways.
Feet
Both feet should make secure contact with the vault and stay close enough for you to balance comfortably.
Knees
Keep your knees bent and tracking in the same general direction as your toes rather than collapsing inward.
Chest
Keep the chest lifted enough that your weight does not continue falling forward onto your hands.
Balance
Feel your weight over your feet before trying to release your hands or stand tall.
Standing Up and Jumping Off Matter Too
The skill is not finished when your feet reach the top. The stand and jump down should look just as controlled as the beginning.
Standing From the Squat
Find your balance before rising so you do not have to make a big correction at the top.
Jumping to the Mat
Start the jump from a balanced standing position and prepare to absorb the landing.
Squat-On Vault Progression
Learn the jump, support and foot placement on easier setups before combining everything at full height.
Squat Jumps
Practice jumping from two feet and landing in a balanced squat on the floor or a safe mat.
Hands-On Support
Practice supporting your body through straight arms while bringing your knees toward your chest.
Low Block Squat-On
Practice bringing the feet onto a lower padded block or appropriate training surface.
Springboard + Low Vault
Add a short run and springboard while keeping the apparatus lower and easier to reach.
Full Squat-On Vault
Combine the full approach, board punch, hand support, squat, stand and jump down with your coach.
Why Is My Squat-On Vault Not Working?
Look at where the skill breaks down. Most problems come from the board contact, shoulder support or timing of the feet.
My feet never make it onto the vault.
If your chest sinks between your arms, there may not be enough space for the feet to travel onto the surface.
I land on my knees instead of my feet.
Practice squat jumps and lower progressions where you can learn the foot placement without rushing.
My arms bend when I hit the vault.
Practice straight-arm support, handstands and shoulder-push drills with your coach.
I stop on the springboard.
The board should rebound you toward the vault. Avoid bending into a deep squat and trying to jump again from the board.
I fall forward once my feet land.
Your weight may still be too far over your hands when you try to stand.
I get nervous and slow down before the board.
Practice with a lower setup until the run, board punch and hand contact feel predictable again.
Squat-On Vault Drills
Build the individual pieces instead of repeating the entire vault every turn.
Squat Jump to Stick
Jump from two feet, land in a squat and hold your balance before standing.
Board Punches
Practice quick two-foot contacts on the springboard without adding the complete vault.
Hands-On Knee Tucks
Support yourself with straight arms and practice pulling both knees toward your chest quickly.
Squat-On to Low Block
Practice the hand support and foot placement on a lower padded surface.
Stand-and-Jump Drill
Practice standing from a stable squat and then performing a controlled straight jump to a landing mat.
Landing Freeze
Practice jumping down safely and holding the landing for two or three seconds.
Squat-On Vault Checklist
Pick one or two details to focus on during each attempt. The skill happens too quickly to think about every correction at once.
The Squat-On Is More About Timing Than Climbing
A good squat-on vault should not look like you are climbing onto the apparatus. The run and springboard create the movement toward the vault, your hands and shoulders support the middle of the skill, and your knees move quickly enough to bring both feet onto the surface.
Once your feet arrive, take the time to find a balanced squat before standing. Finish by standing tall, jumping from two feet and landing on the mat with control.