When performing multiple side vaults, it's crucial to develop a plyometric technique to maximize efficiency and speed. The process involves landing with both feet and immediately pushing off without stopping to maintain momentum. This motion should be fluid, with a strategy of leaning slightly forward and using your arms to support the weight as you prepare for the next jump. The focus should be on keeping the hips elevated to facilitate quick transitions between jumps.
Practicing chaining together a sequence of high repetitions, such as 8 to 10 consecutive jumps, will help in mastering this technique. As you land from each vault, the idea is to bounce back up and retain your momentum. This method not only enhances agility but also leverages the natural spring of movements to ensure that the jumps flow seamlessly from one to the next without a break in speed.
In summary, the proper execution of side vaults can significantly improve performance when performed in a plyometric manner. Regular practice of this technique helps to build muscle memory and stamina while reducing the risk of injury by emphasizing proper landing mechanics. The key lies in optimizing body movement and understanding the dynamics of momentum throughout the exercise.
Key Points:
- Utilize plyometric techniques to maintain momentum during side vaults.
- Focus on fluid, continuous movement by landing and bouncing back without pauses.
- Incorporate high repetitions in practice to improve agility and efficiency.
Chain ten (x10) side-vaults back-and-forth in a row without pausing or stopping. Your landing position should also be your take-off position on the next vault.
You must demonstrate this on a hip-height wall or rail.
Your chest, torso and hips must be facing the same direction on the takeoff and landing position.
You must demonstrate ten reps on each side (20 in total).
height.
width.
sides.
repetitions.
landing.
takeoff.
speed.
orientation.
5.56when you are chaining multiple side8.16vaults together you want to get into the11habit of doing it in more of a13.36plyometric way as you land both feet17.199land you don't stop you just push back20.24up again and use the momentum to help22.92you get to the next jump back and25forward back and forward you're going to26.72be leaning more on the front arms and29.64Rel lying on that to kind of take a lot31.8of the body weight and your legs are33.52just trying to get your hips up so you35.96land and then carry on so see if you can38.32chain as many as you can together um you40.76know let's try and do 8 to 10 and I44.8you'll be able to see what I mean by the46.6plyometric action as soon as I land I48.68push and take off again to come back51.039again all right so let let's give that a53.32go one 2 3 4 5 660.68Seven 8 9 and 10 okay so there's the you66.439can see as soon as I land I bounce back68.28up again I'm not losing any of the speed71.759that momentum is carrying on for each74.68jump back and forward so that's the77.479patrix79.24petric side vault in a multiple in a row
1 00:00:05,000 --> 00:00:10,000 when you are chaining multiple side 2 00:00:08,000 --> 00:00:13,000 vaults together you want to get into the 3 00:00:11,000 --> 00:00:17,000 habit of doing it in more of a 4 00:00:13,000 --> 00:00:19,000 plyometric way as you land both feet 5 00:00:17,000 --> 00:00:22,000 land you don't stop you just push back 6 00:00:20,000 --> 00:00:24,000 up again and use the momentum to help 7 00:00:22,000 --> 00:00:25,000 you get to the next jump back and 8 00:00:25,000 --> 00:00:29,000 forward back and forward you're going to 9 00:00:26,000 --> 00:00:31,000 be leaning more on the front arms and 10 00:00:29,000 --> 00:00:32,000 Rel lying on that to kind of take a lot 11 00:00:31,000 --> 00:00:35,000 of the body weight and your legs are 12 00:00:33,000 --> 00:00:37,000 just trying to get your hips up so you 13 00:00:35,000 --> 00:00:39,000 land and then carry on so see if you can 14 00:00:38,000 --> 00:00:44,000 chain as many as you can together um you 15 00:00:40,000 --> 00:00:45,000 know let's try and do 8 to 10 and I 16 00:00:44,000 --> 00:00:47,000 you'll be able to see what I mean by the 17 00:00:46,000 --> 00:00:50,000 plyometric action as soon as I land I 18 00:00:48,000 --> 00:00:52,000 push and take off again to come back 19 00:00:51,000 --> 00:01:00,000 again all right so let let's give that a 20 00:00:53,000 --> 00:01:06,000 go one 2 3 4 5 6 21 00:00:60,000 --> 00:01:07,000 Seven 8 9 and 10 okay so there's the you 22 00:00:66,000 --> 00:01:11,000 can see as soon as I land I bounce back 23 00:00:68,000 --> 00:01:14,000 up again I'm not losing any of the speed 24 00:00:71,000 --> 00:01:16,000 that momentum is carrying on for each 25 00:00:74,000 --> 00:01:18,000 jump back and forward so that's the 26 00:00:77,000 --> 00:01:25,000 patrix 27 00:00:79,000 --> 00:01:25,000 petric side vault in a multiple in a row
