Tutorials
Vaulting
Dash Vault
Lesson Level : 2
Crouched Push
lesson
1m 21s
Video Details

The focus is on a new drill that involves a crouched starting position where the individual is required to execute a push-off landing technique. This drill begins with the participant crouched at the edge, and from this position, they simulate a drop which requires them to rotate their hands back to prepare for impact. The objective is to practice landing and pushing off efficiently, allowing for improved strength and control.

As the participant performs this exercise, they engage their hands strategically to absorb the impact and propel their hips away from the wall. The hands serve to cushion the landing, emphasizing the importance of technique and timing. Through this method, both the physical engagement and coordination needed for the drill are sharpened, benefiting those who need to develop their push-off skills.

Practicing this drill effectively not only boosts the individual's confidence in executing a quick and controlled landing but also helps in acclimating to the physical demands involved. Users are encouraged to experiment with the drill to build familiarity and assess its effectiveness in improving their overall ability to perform the desired movement pattern correctly.

Key points:

  1. A crouched push-off drill is beneficial for improving landing techniques and strength.
  2. The drill emphasizes proper hand positioning to absorb impact while propelling the hips forward.
  3. Regular practice helps athletes build confidence and coordination in executing push-off movements successfully.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Demonstrate the exit of a dash-vault from a crouched position on a chest-height or greater block / wall / obstacle.

Example:

  1. Start crouching on the edge of a block with your legs hanging off the edge.
  2. Place both hands on the corner of the wall, on each side of you.
  3. Lift your hips up, as well as your knees in-front, and push forwards off the wall.
  4. Extend legs forwards and land on both feet.

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

You must land on both feet at the same time.

The block must be chest-height or greater.

You must repeat three times.

Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Chest-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the wall must be chest-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
Landing on both feet.
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
																									

														
5.24

														
so another good drill the second drill

													

																									

														
7.759

														
that you want to work on

													

																									

														
10.2

														
is doing the seated well it's not the

													

																									

														
14.04

														
seated push it's the push off but from a

													

																									

														
16.68

														
crouched position so you start on the

													

																									

														
20.32

														
Edge from here so now you're crouched

													

																									

														
23.08

														
and you're going to do the seated push

													

																									

														
25.359

														
off landing on the ground but now you

													

																									

														
28.64

														
have to drop a tiny little bit so from

													

																									

														
31

														
here I'm going to drop and bring my

													

																									

														
33.44

														
hands behind both hands land and push

													

																									

														
36.12

														
off this is going to get me used to a

													

																									

														
38.64

														
tiny bit more impact it means that I

													

																									

														
41.399

														
have to drop into that position as my

													

																									

														
44.68

														
feet drop I'm in midair for a

													

																									

														
47.12

														
millisecond my hands land and push

													

																									

														
50.44

														
pushes my hips away from the the wall so

													

																									

														
53.96

														
let's give this a go so from here there

													

																									

														
58.039

														
push back drive through

													

																									

														
61

														
this is another good exercise to

													

																									

														
63.64

														
practice um to start getting that Dash F

													

																									

														
67.04

														
Landing in that position with your hands

													

																									

														
69.36

														
behind and yeah getting used to that

													

																									

														
72.28

														
impact have a play see what you think
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:09,000
so another good drill the second drill

2
00:00:07,000 --> 00:00:13,000
that you want to work on

3
00:00:10,000 --> 00:00:16,000
is doing the seated well it's not the

4
00:00:14,000 --> 00:00:20,000
seated push it's the push off but from a

5
00:00:16,000 --> 00:00:22,000
crouched position so you start on the

6
00:00:20,000 --> 00:00:25,000
Edge from here so now you're crouched

7
00:00:23,000 --> 00:00:28,000
and you're going to do the seated push

8
00:00:25,000 --> 00:00:30,000
off landing on the ground but now you

9
00:00:28,000 --> 00:00:32,000
have to drop a tiny little bit so from

10
00:00:31,000 --> 00:00:36,000
here I'm going to drop and bring my

11
00:00:33,000 --> 00:00:38,000
hands behind both hands land and push

12
00:00:36,000 --> 00:00:41,000
off this is going to get me used to a

13
00:00:38,000 --> 00:00:44,000
tiny bit more impact it means that I

14
00:00:41,000 --> 00:00:46,000
have to drop into that position as my

15
00:00:44,000 --> 00:00:49,000
feet drop I'm in midair for a

16
00:00:47,000 --> 00:00:53,000
millisecond my hands land and push

17
00:00:50,000 --> 00:00:57,000
pushes my hips away from the the wall so

18
00:00:53,000 --> 00:01:00,000
let's give this a go so from here there

19
00:00:58,000 --> 00:01:03,000
push back drive through

20
00:00:61,000 --> 00:01:07,000
this is another good exercise to

21
00:00:63,000 --> 00:01:08,000
practice um to start getting that Dash F

22
00:00:67,000 --> 00:01:12,000
Landing in that position with your hands

23
00:00:69,000 --> 00:01:17,000
behind and yeah getting used to that

24
00:00:72,000 --> 00:01:17,000
impact have a play see what you think