Lesson Level : 9
Dash Drop
lesson
The Lesson
Demonstrate a complete dash-vault with a box-jump/hurdle-jump over a hip-height or greater wall / rail but with a chest-height drop on the far side.
Example:
- Start standing in-front of the hip-height or greater wall.
- Box-jump or hurdle-jump over the wall, aiming past the wall.
- Place both hands on the corner of the wall, on each side of you, slightly behind as you pass over.
- Extend legs forwards and land on both feet or a single foot.
- Continue forward, stepping out of the vault and moving forwards.
The drop of the far side must be chest-height or greater.
The box-jump can have momentum from additional steps and does not need to be a strict two-foot box-jump take-off.
You must use the flat part of the palm of the hands. No steepling.
You must land on a single foot on the ground, stepping out and keep moving forwards.
The wall must be hip-height or greater and can be any width. Can be a wall / rail or block.
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.
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 on far side.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions must be demonstrated.
landing.
Your landing must be One foot or Both Feet (Ball of the foot)
Momentum
Your momentum should be Stopped once you have landed.
Details
Any landing is acceptable.
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.
