The technique of executing a speed vault involves a sequence where the foot makes the initial contact with the surface, followed by the drop of the hands. This two-step process is crucial for maintaining momentum and ensuring a smooth transition during the movement. By placing the foot first, practitioners can effectively manage their impact when landing, helping to prepare for the subsequent actions.
In addition to the basic speed vault, there is an advanced method known as the double speed step. This variation parallels the standard step vault but emphasizes the quickness of the execution by prioritizing the foot's landing. The sequence remains consistent, as the foot lands first, followed closely by the hands, enabling a swift progression to the next move.
Practicing the speed step is essential to mastering this skill. The initial landing with the foot takes the brunt of the impact, allowing for a smoother transition into the following movement. As the practitioner becomes more comfortable with the motions, it is essential to avoid excessive slowing down during the second drop to maintain overall speed and fluidity.
Key Points:
- A speed vault begins with the foot landing first to effectively handle impact followed by the hands.
- The double speed step is a faster variation that maintains the same initial foot-first landing technique.
- Regular practice of the speed step helps in maintaining speed and smooth transitions during the vaulting process.
Perform two or more speed steps straight after each other, landing in the next speed-step on the opposite side.
For example, if the first vault is a right-foot/left-hand movement, the second foot (left) is the one you will land on. You will land on this left foot and directly drop the right-hand into the second speed-step.
You will need to demonstrate this on multiple obstacles going downwards to allow you to move into the subsequent vault.
There are no parameters for wall-heights or widths. You can perform this going down large steps or any other setup as long as you land into a second speed-step.
You must perform the double movement three times on each side.
sides.
repetitions.
landing.
hands.
7.2so so when we're doing a speed Vault9.88we're essentially going foot first so12.96from here um I'm coming in my foot L17.16first and then hand drop and then I can22do whatever I'm going to do so with the25.519speed step we can do uh a double speed29.32step so similar to the step Vault but32now just the foot is landing first so34.6from here foot hand step down and drop38.8so it's a little bit quicker means that40.84the speed step is the first thing coming43.2in and then the second step Vault can48.12easily slow you down on that second drop51.96um but yeah practice that speed step55.079foot coming first taking the impact and58.239then hand
1 00:00:07,000 --> 00:00:12,000 so so when we're doing a speed Vault 2 00:00:09,000 --> 00:00:16,000 we're essentially going foot first so 3 00:00:12,000 --> 00:00:21,000 from here um I'm coming in my foot L 4 00:00:17,000 --> 00:00:25,000 first and then hand drop and then I can 5 00:00:22,000 --> 00:00:29,000 do whatever I'm going to do so with the 6 00:00:25,000 --> 00:00:31,000 speed step we can do uh a double speed 7 00:00:29,000 --> 00:00:34,000 step so similar to the step Vault but 8 00:00:32,000 --> 00:00:38,000 now just the foot is landing first so 9 00:00:34,000 --> 00:00:40,000 from here foot hand step down and drop 10 00:00:38,000 --> 00:00:42,000 so it's a little bit quicker means that 11 00:00:40,000 --> 00:00:47,000 the speed step is the first thing coming 12 00:00:43,000 --> 00:00:51,000 in and then the second step Vault can 13 00:00:48,000 --> 00:00:54,000 easily slow you down on that second drop 14 00:00:51,000 --> 00:00:57,000 um but yeah practice that speed step 15 00:00:55,000 --> 00:01:01,000 foot coming first taking the impact and 16 00:00:58,000 --> 00:01:01,000 then hand
