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Flare or Flag
Build up exercise
Bench
 Method
- The vaulter straightens
their legs forward and then swings them backwards. At the last minute they
bend their legs and gently land in the bench position.
- The bench position requires the vaulter
to make a box shape with nearly right angles at the hips and at the
shoulders.
- The legs should be in contact with the horse along
the whole shin.The arms should be bent
slightly so that the back is flat and horizontal. The elbows should be
kept by the body.
Correct bench position
What to look for
- The shoulders of the vaulter
should be over the hands. If not the correct right angle at the shoulder
will not be present.
- Weight should be even down the leg and not just in
the knee.
- The back should be flat and neither arched or hollow,
see pictures.
 Shoulders and hips
should be at a similar level.
Incorrect bench the vaulter has a hollowed back although shoulders are in the
correct position.
Tips
- To start with ask the vaulter
to get into bench position by pulling their feet together behind them
and then by pushing on their knees pull their knees together. They will
then need to walk their knees back into the correct position for bench.
- Many vaulters sit on their heals to start with, if this happens ask them
to push their
 bottom towards the
ceiling and mover their shoulders further forward.
- If they have an arched or hollowed back ask them to
either drop their back or pull it up towards the ceiling depending on
the problem
Incorrect bench the vaulters knees are too
close to the roller. This causes the right angles to be lost and the
shoulders to move backwards.
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