Compulsory Exercises

Scissors

The Scissors is a two-part flight exercise in which the vaulter reverses the direction they are facing and then returns again to seat astride.

 

 

Phase 1:

Beginning from seat astride, the upper body leans slightly back, bringing the legs slightly forward. The stretched legs are swung backward propelling the vaulter upward into nearly a handstand position, with the arms extended for the highest elevation. Without interruption in the movement, slightly before the legs reach their highest point, the hips are rotated toward the inside. The legs should pass closely at an equal distance from the ground near the maximum point of elevation. The first phase of the scissors ends with the vaulter landing softly, upright and centered in seat astride facing backwards. The hands are changed on the grips to free the shoulders for the final rotation of the upper body.

Phase 2: Beginning from the reverse seat (the end of Phase 1), the vaulter swings the stretched legs upward, raising their hips and feet as high as possible. (The angle between the arms and torso should be as great as possible.) The arms are extended over the grips. Without interruption in the movement, slightly before the maximum elevation, the hips begin to rotate towards the inside, so that again, the legs pass close together near the top of the arc. The second phase is complete when the vaulter lands softly, centered in seat astride, hands switching position with or just after the landing.

 

Deductions are made for:

  • insufficient elevation
  • hips turning after legs have changed position
  • legs not passing close together
  • angle of legs to upper body less than 90 degrees (Phase 2).