The Vault roll begins with a cat pass, which seamlessly transitions into a roll. To master this movement, practitioners can break down the skills into separate components, training each individually before integrating them. This gradual approach allows one to develop a fluid motion between the two techniques. When setting up for practice, finding a wall next to a grassy area is advised to minimize injury risk when training rolls.
Once a comfort level is established with performing individual movements, practitioners can increase their speed in transitioning from the cat pass to the roll. The goal is to execute the cat pass without a pause, culminating in an efficient and smooth transition into the roll. In this advanced version, both movements should be fluid, with an emphasis placed on the execution. Practicing this technique will develop a stronger foundation for more advanced vaulting skills and maneuvers.
During the roll, the hands and arms play a crucial role in absorbing the impact. Proper technique involves rolling from the shoulder across to the hip, ensuring a safe landing. The approach encourages fun and experimentation while honing skills. Moreover, reinforcing practice in a safe environment, such as on grass, is vital for successful training.
Key Points:
- The Vault roll involves a cat pass followed by a roll, and practitioners should train these movements separately before combining them for fluidity.
- Increasing speed and executing both movements seamlessly is crucial for proficiency in advanced vaulting techniques.
- Proper technique during the roll involves using the hands and arms to absorb impact, with emphasis on practicing in a safe environment.
Demonstrate a basic parkour roll from a vault over a hip-height wall onto grass.
You can perform any vault you prefer, but you must seamlessly and immediately drop into the roll using the momentum from the vault. You cannot pause or stop after you have vaulted the wall.
This is to demonstrate the ability of impact redirection into a roll.
You must repeat three times over each shoulder.
Your head and knees must not come in contact with the ground and you must roll across one shoulder and the opposite hip.
You cannot perform a sideways roll or a gymnastics roll. This must be a diagonal roll across the back from the shoulder to the hip.
You should travel in a straight line and you must finish on your feet.
Basic steps:
- Place hands flat on the ground at 45 degrees to your body.
- Open your knees wide.
- Drop your forward shoulder onto the ground while extending your legs.
- Roll diagonally across the back coming up from the opposite hip.
- Place your feet under you, making sure you do not roll onto your knees.
height.
sides.
repetitions.
landing.
takeoff.
hands.
orientation.
5.6so the Vault roll is where generally you10.44do a cat pass and that then goes14.879straight into a roll you can build this18.119up by adding the two things separately21.32or you can put the two things separately22.96train them individually and then slowly26.08build them up so you're sort of flowing29.039one into the other30.92so to begin with uh you do you can do35the cat pass up and then straight into a39.48roll on the other side obviously you42.12know find a wall where you've got some44.239grass on the other side that's going to46.039really help you train those rolls48without hurting yourself on a uh on the50.8concrete um but yeah it's the same53.96rolling technique uh across the shoulder56.879to the opposite hip but with this is59.12you're going to be going down a little61bit so Hand drop and roll um so once you67.04feel comfortable with that you just69.92speed up the cat pass to the roll so74.72just one straight into the other so from77.08here up and roll and then82.36ultimately you sort of want to do the87cat pass without putting as if you going90.28over it like a proper cat pass um and it93.96means that it's kind of like doing a96.159double cat pass you're going up and go99.92down without your feet landing on here103.079and yeah this is going to be a little104.68bit more tricky but again it's a it's a106.96good movement um learning how to get109.799straight into that roll uh from a vault112.52or a cat pass so let's give that one a114.52go this is without the feet landing on117.399the wall first so120.64from122.039here and then roll so it's like a tap126.24from the129.64wall the ground go to your shoulder132.84across to the hip the the arms and the136.319hands are taking most of the stress out140.04of the landing you're slowing yourself142.4down with your hands when they hit the143.72grass and then your shoulder goes on146.28come across to the hip and you can roll148.76out of it build up to it have some fun151.8with it and if you can find some grass154.16with a wall next to it this is going to156.56be very helpful uh yeah have a play
1 00:00:05,000 --> 00:00:14,000 so the Vault roll is where generally you 2 00:00:10,000 --> 00:00:17,000 do a cat pass and that then goes 3 00:00:14,000 --> 00:00:20,000 straight into a roll you can build this 4 00:00:18,000 --> 00:00:22,000 up by adding the two things separately 5 00:00:21,000 --> 00:00:25,000 or you can put the two things separately 6 00:00:22,000 --> 00:00:28,000 train them individually and then slowly 7 00:00:26,000 --> 00:00:30,000 build them up so you're sort of flowing 8 00:00:29,000 --> 00:00:34,000 one into the other 9 00:00:30,000 --> 00:00:38,000 so to begin with uh you do you can do 10 00:00:35,000 --> 00:00:42,000 the cat pass up and then straight into a 11 00:00:39,000 --> 00:00:43,000 roll on the other side obviously you 12 00:00:42,000 --> 00:00:45,000 know find a wall where you've got some 13 00:00:44,000 --> 00:00:47,000 grass on the other side that's going to 14 00:00:46,000 --> 00:00:50,000 really help you train those rolls 15 00:00:48,000 --> 00:00:53,000 without hurting yourself on a uh on the 16 00:00:50,000 --> 00:00:56,000 concrete um but yeah it's the same 17 00:00:53,000 --> 00:00:58,000 rolling technique uh across the shoulder 18 00:00:56,000 --> 00:01:00,000 to the opposite hip but with this is 19 00:00:59,000 --> 00:01:06,000 you're going to be going down a little 20 00:00:61,000 --> 00:01:09,000 bit so Hand drop and roll um so once you 21 00:00:67,000 --> 00:01:14,000 feel comfortable with that you just 22 00:00:69,000 --> 00:01:16,000 speed up the cat pass to the roll so 23 00:00:74,000 --> 00:01:21,000 just one straight into the other so from 24 00:00:77,000 --> 00:01:26,000 here up and roll and then 25 00:00:82,000 --> 00:01:29,000 ultimately you sort of want to do the 26 00:00:87,000 --> 00:01:33,000 cat pass without putting as if you going 27 00:00:90,000 --> 00:01:35,000 over it like a proper cat pass um and it 28 00:00:93,000 --> 00:01:38,000 means that it's kind of like doing a 29 00:00:96,000 --> 00:01:42,000 double cat pass you're going up and go 30 00:00:99,000 --> 00:01:43,000 down without your feet landing on here 31 00:00:103,000 --> 00:01:46,000 and yeah this is going to be a little 32 00:00:104,000 --> 00:01:49,000 bit more tricky but again it's a it's a 33 00:00:106,000 --> 00:01:51,000 good movement um learning how to get 34 00:00:109,000 --> 00:01:53,000 straight into that roll uh from a vault 35 00:00:112,000 --> 00:01:56,000 or a cat pass so let's give that one a 36 00:00:114,000 --> 00:01:60,000 go this is without the feet landing on 37 00:00:117,000 --> 00:01:61,000 the wall first so 38 00:00:120,000 --> 00:01:65,000 from 39 00:00:122,000 --> 00:01:69,000 here and then roll so it's like a tap 40 00:00:126,000 --> 00:01:69,000 from the 41 00:00:129,000 --> 00:01:75,000 wall the ground go to your shoulder 42 00:00:132,000 --> 00:01:79,000 across to the hip the the arms and the 43 00:00:136,000 --> 00:01:82,000 hands are taking most of the stress out 44 00:00:140,000 --> 00:01:83,000 of the landing you're slowing yourself 45 00:00:142,000 --> 00:01:85,000 down with your hands when they hit the 46 00:00:143,000 --> 00:01:88,000 grass and then your shoulder goes on 47 00:00:146,000 --> 00:01:91,000 come across to the hip and you can roll 48 00:00:148,000 --> 00:01:93,000 out of it build up to it have some fun 49 00:00:151,000 --> 00:01:95,000 with it and if you can find some grass 50 00:00:154,000 --> 00:01:102,000 with a wall next to it this is going to 51 00:00:156,000 --> 00:01:101,000 be very helpful uh yeah have a play
