How to train sprint speed for gymnastics: 22 drills
You improve sprint speed in gymnastics by training running technique, quick acceleration and a consistent run-up, then linking that speed to the hurdle or board. This series of 22 exercises is for coaches who want faster, steadier runs on vault and into tumbling. It fits recreational and competitive groups and works well inside the warm-up.
22 video steps · all
Step 1 of 22, free: Sprint Exercises 1
The phases
- Running technique: run tall on the balls of the feet with active arms and knee drive.
- Acceleration: build speed quickly over the first steps from a standing or crouched start.
- Frequency and stride: find a fast, even step rhythm without overstriding.
- Run-up consistency: hit the same start mark and step pattern every time.
- Transfer to the skill: keep speed into the hurdle or board instead of slowing down.
Before you start
Suitable for any gymnast who can run safely; no specific gymnastics skills are needed.
Common mistakes
- Running on the heels: the gymnast brakes with every step.
- Arms swinging across the body: energy is lost and posture twists.
- Slowing down before the board: speed is lost right where the skill needs it.
- Changing the start mark every run: the step pattern and hurdle become inconsistent.
Coaching cues
- Run tall
- Fast feet
- Drive the arms
- Stay fast into the board
All 22 steps
- Sprint Exercises 1
- Sprint Exercises 2
- Sprint Exercises 3
- Sprint Exercises 4
- Sprint Exercises 5
- Sprint Exercises 6
- Sprint Exercises 7
- Sprint Exercises 8
- Sprint Exercises 9
- Sprint Exercises 10
- Sprint Exercises 11
- Sprint Exercises 12
- Sprint Exercises 13
- Sprint Exercises 14
- Sprint Exercises 15
- Sprint Exercises 16
- Sprint Exercises 17
- Sprint Exercises 18
- Sprint Exercises 19
- Sprint Exercises 20
- Sprint Exercises 21
- Sprint Exercises 22
Frequently asked questions
Why do gymnasts need sprint training?
Vault and many tumbling skills depend on speed at take-off. Better sprint technique lets gymnasts reach the board or hurdle with more controlled speed, which gives them more power to work with.
How often should gymnasts train sprints?
A few short sprint drills added to warm-ups several times a week is a common approach. Keep the distances short and the quality high, with enough rest between runs.
How do I make a gymnast's vault run more consistent?
Use a fixed start mark, count the steps and give the gymnast a clear target such as hitting the board at full speed. Short, focused repetitions help.