OCR PE The vault\Gymnastics based sport

The Vault
Whilst taking part in the vault gymnasts must ensure that they get every step right otherwise it could all go wrong. Each step has to be perfect from the run up right down to the landing to gain high scores. 

RUN UP 

The run up is key in the vault and if the speed or balance is not correct then the jump or flight will be off blanced making the landing very difficult.  The vault is all about the speed of the run up and then the sudden burst into the jump and then the rotation. The run up must be extremely fast to gain height and rotation. The run up is essential and without a good run up then the whole jump will be bad.

JUMP

To be able to gain height and rotation whilst in flight your jump off of the springboard should be balanced but you also need speed from the run up. To get as many points as possible you need rotation, and to get as much rotation as possible you need height which you will get from the jump. To get enough height you need to push your body weight down when you are jumping onto the sprinboard the lift your weight up when you are jumping off of the board. Make sure that you don't go too high as you need to perform an arm swing to punch off of the board.

ROTATION

There are many different types of rotations some are much more difficult but they get you the higher scores.

Here are some simple ones:

• Hand spring foward on
• Hand spring foward on, douuble twist off
• Yamashita
• Yamashita with half twist off 
  

Here are some harder vaults:

•  Handspring half twist to back pipe salto
• Handspring front pike salto with 1.5 twist
• Handspring straight front salto with half twist
•  Handspring straight front salto with full twist

Here are the extremely difficult ones:

• Handspring front straight salto with 1.5 twist
• Handspring double front salto tucked
• Tsukahara straight with 1.5 twist

                                                                                             

LANDING  

Once you have performed your rotation in the air you finish your jump with a land which must not have anystumble or trips. You must bend your legs gracefully and focus your eyes forward.

AO2 100m\athletics based sport

100 m

Tactics and skills are essential in 100m as it can give you a massive boost at the start middle and at the end.

The starting point will not be good if you don’t have the correct posture, if your body is too high or too low then the angle of your start will not be good and you may become off balance. When you are in your starting position you should be at around hip level to ensure you get a fast start.

The angle when you have started should be at about 45 degrees as and then bring the angle up a bit once you are halfway through. As soon as you hear the sound of the gun push forward allowing you to have an extremely fast start to the race.

When you are halfway through the race keep on pushing your body forwards so that you can reduce your time by at least 0.1 of a second. Try to pick up speed all the way through the race so you can get a better time.

Each time you take a stride take a huge stride and move your arm forwards and backwards. When you take a stride push\spring of your feet making you go further and faster with each stride you make.

AO2- Rugby/Games based sport

Rugby Union

There are many tactics and skills in rugby which give you the capability to get round a player or make the different phases quicker allowing space so that you can score tries a lot easier. It is not only when a team is attacking that you use these tactics it also used in defence to stop conceding try’s. These skills can be practised in a way which can confuse the opposition creating more and more space.

Tactics

Tactics are helpful and can be used in passing, tackling, lineouts and many other phases of the game.

Passing Tactics

When you are passing the ball try to get spin on it so that it glides through the air allowing it to go further. Pop passes are little passes when a player on your team is close to you.

The Switch pass

This is a pass which confuses the opposition with a change of direction. It starts off with a player (with the ball) running in a diagonal direction. There is also a different player (without the ball) running slower but also in a diagonal direction. When the second player is just behind the first player the player with the ball pops the ball to him and he can choose what to do next.

                                                            

 The Double loop

This is a very good tactic to use as it uses a variety of different lengths of passes which breaks down the oppositions back line. The first player passes the ball and then straight away cuts across two outside players. The person that receives the pass then passes it again. Then the next person who receives the pass pops the ball to the first player who had cut across who then passes it or runs.  

Dummy-switch, miss

This is a great way of confusing the opponent with a dummy pass make them go a different way opening up a lot of space. At first it starts of exactly the same as a switch but instead of popping the ball when the two players meet you dummy the pass. Once you have cut in and dummied you then mice the next player and pass it to the one next to him.

Scrum Tactics

Tactics out of the scrum are great way of catching your opponents of guard and scoring a try or making ground.

Number 8 pick up

This is a quick way of getting out of the scrum and catches the opposition when they are not ready. It also allows more players to be available for the pass. It is very simple as the number 8 picks the ball up out of the scrum. This is usually done inside the oppositions 22m and the scrum half will signal the number 8 to let him know.

Lineout tactics

This involves the thrower (hooker) to call a certain name out who he will throw it to. If the scrum half sais “please” this is the signal to jump up and pass to the scrum half. If not then you usually hold the ball and create a maul. There are many other signals and and tactics in which you peal off, rip the ball or turn.

Skills

Tackling

When you are tackling you should be in the correct position to make a good hit or a challenge. Make sure that you meet the player half way and get down low and by using their speed allow them to go down into the tackle. If you are making a hard tackle make sure you meet the player and use your strength to get him down.

Passing

There are many passing skills which can confuse the opposition such as chest passes. This is when you push the ball into someone’s chest. This can confuse the opposition but should only be done at short distance.

Rucking

Counter rucking or rucking should go from a low to high position so you can secure the ruck. When the ball carrier has been tackled try to present so that your body is vertical, so the other team have to ruck further to win the ruck.