Tutorials
Vaulting
Dash Vault
Lesson Level : 4
Cat Push
Dash 4
lesson
1m 2s
Video Details

To enhance your skills, an effective drill involves performing a cat pass against a wall followed by a swift dash away. This exercise not only helps you familiarize yourself with the speed required for such movements but also builds confidence in executing the dash vault. The cat pass serves as a foundational exercise, allowing you to transition smoothly from the wall to an upright position, which is crucial for this skill.

The key to this drill is ensuring that your feet make contact with the wall first before pushing off. Maintaining the correct body position as you drive away is essential, as this sets you up for successful execution. Practicing this movement closely resembles aspects of the dash vault, fostering familiarity and skill development in a controlled manner.

Overall, this drill emphasizes the importance of body positioning, proper technique, and building the necessary confidence for more advanced vaulting maneuvers. By focusing on these elements, anyone can progressively work towards mastering the dash vault.

Key Points:

  1. The cat pass drill enhances speed and confidence necessary for executing the dash vault.
  2. Proper foot positioning and body alignment are crucial for effective movement away from the wall.
  3. Regular practice of this drill builds familiarity with advanced vaulting techniques.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Demonstrate the entry of the dash-vault with a cat-pass onto a hip-height or greater wall. Followed by an exit of a dash-vault from a crouched position that you landed in.

Example:

  1. Start standing in-front of the hip-height or greater wall.
  2. cat-pass onto the wall, aiming towards the back edge.
  3. Land both feet and in the crouched position.
  4. Place both hands on the corner of the wall, on each side of you, slightly behind you.
  5. Lift your hips up, as well as your knees in-front, and push forwards off the wall.
  6. Extend legs forwards and land on both feet.

The cat-pass can have momentum from additional steps.

You must use the flat part of the palm of the hands. No steepling.

You must land on both feet at the same time.You must not move the feet or shuffle your position once on top of the wall.

The wall must be hip-height or greater and can be any width.

You must repeat three times.

Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Hip-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the wall must be hip-height or greater.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions are required.
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Stopped once you have landed.
Details
Must land both feet on the wall and ground.
hands.
The hands must be Flat hands
Details
The hands should be in a flat position, with the full palm touching. No steepled fingers or thumb tucked behind, raising the palm.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
Transcript
																									

														
5.08

														
so another drill that you can do to get

													

																									

														
7.279

														
used to sort of the speed of it is doing

													

																									

														
10

														
a cat pass onto the wall and then

													

																									

														
12.799

														
dashing off so that would be cat pass up

													

																									

														
17.279

														
and then Dash away um this is going to

													

																									

														
20.84

														
again help you get onto the wall first

													

																									

														
24.24

														
it's obviously not feet first but it's

													

																									

														
27

														
going to be one of those sort of

													

																									

														
28.84

														
assistance exercise exes to gain

													

																									

														
31.88

														
confidence on doing the dashall so from

													

																									

														
34.92

														
here cat pass up and then drive back

													

																									

														
38.64

														
very close to a cash Vault well it kind

													

																									

														
40.76

														
of is a cash Vault um but it's more to

													

																									

														
44.6

														
get the feet onto the wall first make

													

																									

														
47.559

														
sure that you're in the right position

													

																									

														
48.8

														
as you push away that's the key part and

													

																									

														
51.64

														
yeah give it a go it's a great

													

																									

														
53.32

														
assistance exercise for learning the

													

																									

														
55.32

														
dash vault
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:09,000
so another drill that you can do to get

2
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used to sort of the speed of it is doing

3
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a cat pass onto the wall and then

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dashing off so that would be cat pass up

5
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and then Dash away um this is going to

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again help you get onto the wall first

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it's obviously not feet first but it's

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going to be one of those sort of

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assistance exercise exes to gain

10
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confidence on doing the dashall so from

11
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here cat pass up and then drive back

12
00:00:38,000 --> 00:00:43,000
very close to a cash Vault well it kind

13
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of is a cash Vault um but it's more to

14
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get the feet onto the wall first make

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sure that you're in the right position

16
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as you push away that's the key part and

17
00:00:51,000 --> 00:00:54,000
yeah give it a go it's a great

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00:00:53,000 --> 00:00:58,000
assistance exercise for learning the

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dash vault