The discussion focuses on improving the technique for performing a step vault with an emphasis on building momentum and speed. Initially, the individual is encouraged to practice the motion at a slower pace to get accustomed to stepping and jumping. As proficiency increases, the goal transitions to executing the vault at speeds between 70% to 100%, allowing for fluid movement and a smooth landing.
The importance of understanding the timing, distance, and foot placement is highlighted. It's crucial to adapt to varying situations where a calculated approach may not always be feasible, emphasizing the necessity of practice and experience. The strategy includes being aware of the proximity needed to execute the vault effectively, honing the skill through consistent repetition.
Ultimately, mastering the step vault entails not only physical preparation but also mental adaptability. A focus on maintaining comfort and confidence at different speeds ensures the individual can perform the move effectively, regardless of the circumstances. The key takeaway is that continuous practice leads to a better execution of the technique, enabling one to manage obstacles without rigid planning.
Key Points:
- Mastering the step vault requires progressively increasing speed while maintaining control and comfort.
- Understanding timing, distance, and foot positioning is essential for effective execution.
- Consistent practice allows for adaptability in varied situations, leading to improved performance.
Using the same step-vault technique as level-2, using one hand and one foot, you must demonstrate entering and exiting the vault at speed.
Speed must be at jogging-pace or more and there must be minimal slow-down during the vault. A consistency in flowing over the obstacle is key.
You must land one-foot and run out of the vault.
You must start more than 5-paces away (a standard walking-pace) and finish 5-paces away on the other side of the obstacle.
Wall must be hip-height or greater, with a standard brick-length width.
height.
distance.
width.
sides.
repetitions.
landing.
speed.
5.92we talked about doing a step Vault with8.519momentum the next stage is going at12.12speed so the momentum was a few steps in15.32and getting used getting on and putting17.52it the next stage is now building up to20.96your at speed you know between 70 to 9026.16100% speed and getting over that stepf30with ease and being able to run out of32.88it as well so running out of it is35.64requiring landing on that inside foot38.079and just bring that back leg off and40.12keep moving41.719forwards so45.32um the planning of steps is not going to49.28be wise here because you're not always51.84going to have to do it or you're not53.6going to be able to do it because you55.8might just need to be running and you've57.879got a vault that fence or that wall and60.68you can't count your steps out this63.719comes down to just experience and just66.56doing it over and over and over again68.32and69.64understanding how close you have to be72.52to be able to do or perform that step75.119for and yeah you just got to keep doing77.6it so you understand how far away you80.32need to be so let's give this a go a82.36little bit more speed this time and yeah85.64doing the step for over and around let's90.52give it another crack so from93.28[Applause]96.28here97.799okay so yeah that is the step Vault with102.36speed um practice it make sure that105.52you're really comfortable at this point108.36getting over it getting that hand on110.399that foot just Taps really um and yeah114.439you you're able to perform it in any at117.799any speed effectively
1 00:00:05,000 --> 00:00:11,000 we talked about doing a step Vault with 2 00:00:08,000 --> 00:00:14,000 momentum the next stage is going at 3 00:00:12,000 --> 00:00:17,000 speed so the momentum was a few steps in 4 00:00:15,000 --> 00:00:20,000 and getting used getting on and putting 5 00:00:17,000 --> 00:00:25,000 it the next stage is now building up to 6 00:00:20,000 --> 00:00:29,000 your at speed you know between 70 to 90 7 00:00:26,000 --> 00:00:32,000 100% speed and getting over that stepf 8 00:00:30,000 --> 00:00:35,000 with ease and being able to run out of 9 00:00:32,000 --> 00:00:37,000 it as well so running out of it is 10 00:00:35,000 --> 00:00:39,000 requiring landing on that inside foot 11 00:00:38,000 --> 00:00:41,000 and just bring that back leg off and 12 00:00:40,000 --> 00:00:45,000 keep moving 13 00:00:41,000 --> 00:00:48,000 forwards so 14 00:00:45,000 --> 00:00:51,000 um the planning of steps is not going to 15 00:00:49,000 --> 00:00:53,000 be wise here because you're not always 16 00:00:51,000 --> 00:00:54,000 going to have to do it or you're not 17 00:00:53,000 --> 00:00:57,000 going to be able to do it because you 18 00:00:55,000 --> 00:00:59,000 might just need to be running and you've 19 00:00:57,000 --> 00:01:02,000 got a vault that fence or that wall and 20 00:00:60,000 --> 00:01:05,000 you can't count your steps out this 21 00:00:63,000 --> 00:01:07,000 comes down to just experience and just 22 00:00:66,000 --> 00:01:09,000 doing it over and over and over again 23 00:00:68,000 --> 00:01:12,000 and 24 00:00:69,000 --> 00:01:14,000 understanding how close you have to be 25 00:00:72,000 --> 00:01:17,000 to be able to do or perform that step 26 00:00:75,000 --> 00:01:20,000 for and yeah you just got to keep doing 27 00:00:77,000 --> 00:01:21,000 it so you understand how far away you 28 00:00:80,000 --> 00:01:25,000 need to be so let's give this a go a 29 00:00:82,000 --> 00:01:30,000 little bit more speed this time and yeah 30 00:00:85,000 --> 00:01:32,000 doing the step for over and around let's 31 00:00:90,000 --> 00:01:35,000 give it another crack so from 32 00:00:93,000 --> 00:01:37,000 [Applause] 33 00:00:96,000 --> 00:01:42,000 here 34 00:00:97,000 --> 00:01:44,000 okay so yeah that is the step Vault with 35 00:00:102,000 --> 00:01:48,000 speed um practice it make sure that 36 00:00:105,000 --> 00:01:49,000 you're really comfortable at this point 37 00:00:108,000 --> 00:01:54,000 getting over it getting that hand on 38 00:00:110,000 --> 00:01:57,000 that foot just Taps really um and yeah 39 00:00:114,000 --> 00:01:61,000 you you're able to perform it in any at 40 00:00:117,000 --> 00:01:60,000 any speed effectively
