Full Flare or Flag 4

Method

• The vaulter swings up to bench and then takes both the arm and leg out at the same time in to the flare position. It is then held for four strides.

What to look for

• The arm and leg must come up at the exact same time.
• The vaulter should remain balanced as the arm and leg come up. If they do loose balance ask them to grow out slower.
• The hips and shoulders should not twist as the arm and leg come up.

Tips

As above

Examples of bad flares’

The bad legs and hips are the same as for flare leg only.

1. Shoulders are too far back and the right angles have been lost. The vaulter should have a correct bench before lifting the arm and leg and keep their weight over their hands as they grow out.
2. Head is not visible above the arm. The vaulter should try and lift the head and neck to make their face visible.
3. Arm too far forward with the shoulder too low. The vaulter needs to pull the shoulder up and back, making the shoulders parallel.
4. Outside shoulder too high. The vaulter should try to rotate the shoulder forward and downwards.

Create your own pictures

1. Shoulders too far back

2. Head not visible above arm

3. Inside arm too far forward and shoulder too low.

4. Outside shoulder too high.

BEV Ltd. Resource pack 2005 Coaching doc. Flare or flag 4