Anon Drills/tips for more power

[Anonymous (3ea6)]

I'm a platinum gymnasts (so not super high level) but one of my main weaknesses is my tumbling and vault. For both of them I can't seem to get enough power. My floor tumbling is OK but my round off back handsprings aren't very powerful(my coach says I need more power/push back to get my shoulders over my hands more) so I can't connect round off back handspring tucks so I have to do a round off tuck instead. My front tumbling doesn't have much power either and I'm struggling to get enough power for my front pike and front tuck round offs. Also, my gyms floor is pretty dead, my tumbling is so much better at meets because the floor is so bouncy in comparison, and while I know that's not the problem because other girls at my gym are perfectly fine idk if it contributes.

For vault we don't really do any drills except for vaulting over the table over and over again. I have a super bad pike in my front handspring vault and I struggle with getting speed and power for that.

Sorry, this is pretty scattered, but are there drills/tips/conditioning that could help improve my power (and maybe form)? I could do these at open gyms (though we don't have a ton of equipment) or at home.
Thanks so much in advance!

 

[Anonymous (bc95)]

I would do A LOT of squats with jumps and other leg workouts like pistol squats to a tuck jump, candlestick to a tuck/split/straddle jump, block jumps, rebounds onto a panel mat, single leg hops, monster walks, skier jumps, plie pulses, squat to jumping jack, frog jumps, anything that works your legs. also running drill and spring board punches. also, asking your coach for advice and help is always a good option. i find working round off/roundoff backhandsprings to a few 12 inches to your back and when you get more and more power either add mats or start flipping to the mats. when tumbling do more hurdle drills, scooping drills such as handstand snap downs and any your coach has. then just working on run speed and hurdle length helps. (sry this is all over the place)