Lesson Level : 10
Double Dash
lesson
The Lesson
Demonstrate two complete dash-vaults with a box-jump/hurdle-jump over two separate hip-height or greater walls finishing on one foot only and stepping out with momentum.
A maximum of two paces only between both walls. You must be travelling at jogging-pace or faster.
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 a single foot first.
- Continue forward, stepping out of the vault and moving forwards towards the second wall.
- Step towards the second wall and repeat dash vault.
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. It must be standard brick-length width or less.
You must repeat the double vault three times on each leg for the landing. (12 total)
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 walls must be hip-height or greater.
distance.
Must be more than x2 times the distance of a Standard Pace
+ / -
You can use any distance that is more than specified.
Multiplier
x2 times the specified amount.
Details
You can only step twice between each wall.
width.
Must be less than x1 times the width of a Brick-Length (215mm)
+ / -
You can use anything that is less than specified.
Multiplier
x1 times the specified amount.
Details
Wall must be standard brick-length or less.
sides.
You must complete and demonstrate on Left then Right Sides
Details
Both sides must be performed.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions of the double vault on each side (6 reps in total. 12 vaults).
landing.
Your landing must be Any single leg (Ball of the foot)
Momentum
Your momentum should be Still moving once you have landed.
Details
Landing on one foot, stepping with the next.
speed.
You must complete and demonstrate at Jogging-Pace
+ / -
Your speed can be more than specified.
Details
Speed of movement must be jogging pace or faster.
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.
