The speed step is a variation of the step vault where the practitioner leads with their foot instead of their hands. This technique is designed to ensure that the foot absorbs the impact rather than the hands, which can help avoid injuries, particularly to the face and upper body. By approaching the vault with the foot first, the individual can also reduce the chance of a head-first fall, which can occur if the hands are used as the leading point during the movement.
There are specific scenarios where using a speed step is advantageous. One such situation is when moving quickly, as the momentum can lead to a more controlled descent if the foot is positioned first. Additionally, going downward to a lower surface benefits from this approach, as it helps mitigate the risk of injuries that might arise from falling onto the hands. Instead of leading with the hands and potentially taking the impact on the arms or head, opting for a foot-first landing creates a safer transition.
Practicing the correct timing is crucial to executing the speed step effectively. The landing order should prioritize the foot's arrival before the hand, which requires coordination and focus. By refining this technique, individuals can improve their vaulting skills and ensure that their landings are less jarring, ultimately enhancing their overall agility and performance.
Key points:
- The speed step leads with the foot to avoid injuries and make landings safer.
- It is particularly useful when moving quickly or descending to a lower surface.
- Proper timing in foot and hand placement is essential for effective execution.
Demonstrate a speed-step up onto a higher platform, block, step or level.
You must lead the vault with your foot and it must make contact onto the block before the hand does.
The block must be knee-height or greater and can just have a flat continuous top, unlike a wall with a drop on the furthest side.
Repeat three times on each side.
You landing and takeoff does not have any parameters.
This is to demonstrate your can vault while leading with your foot rather than the hand.
The hand must land flat with the palm and no steepled fingers.
Any speed or momentum can be used.
height.
width.
sides.
repetitions.
hands.
5.44let's talk about the speed step the8.44speed step is a step Vault however the13.48slight change is you are leading with17.199your foot rather than your hand the20.48reason being you want your foot to take23.8the impact rather than your hands if you26.64go with your hands first it's Al also30.08head first and face first and sometimes33.04you don't want to do that if you're35going fast that's one condition where37.96you would usually use a speed step40.2instead of a step Vault the other one42.719the other one would be going downward so45.2if I was going down to a step Vault I48.559don't want to go down onto my hands50.76because again that's my face first and53.079I'd have to take the impact with my arm55.719instead I go down with my foot first so58.6let's give this a go with the uh foot61.719first and I'm going to just try and lead64.559with my foot and end up landing on top68.799so I'm just going up on top I'm not70.72going over yet but I'm trying to lead73.28with my foot and then my hand is going76.159to drop to the side so from78.96here foot and then hand okay let's go83.759again foot hand so that timing is key88.2making sure that the leg lands first you90.439take that impact and then you drop to92.64the hand
1 00:00:05,000 --> 00:00:13,000 let's talk about the speed step the 2 00:00:08,000 --> 00:00:16,000 speed step is a step Vault however the 3 00:00:13,000 --> 00:00:20,000 slight change is you are leading with 4 00:00:17,000 --> 00:00:23,000 your foot rather than your hand the 5 00:00:20,000 --> 00:00:26,000 reason being you want your foot to take 6 00:00:23,000 --> 00:00:29,000 the impact rather than your hands if you 7 00:00:26,000 --> 00:00:32,000 go with your hands first it's Al also 8 00:00:30,000 --> 00:00:34,000 head first and face first and sometimes 9 00:00:33,000 --> 00:00:37,000 you don't want to do that if you're 10 00:00:35,000 --> 00:00:40,000 going fast that's one condition where 11 00:00:37,000 --> 00:00:41,000 you would usually use a speed step 12 00:00:40,000 --> 00:00:45,000 instead of a step Vault the other one 13 00:00:42,000 --> 00:00:47,000 the other one would be going downward so 14 00:00:45,000 --> 00:00:50,000 if I was going down to a step Vault I 15 00:00:48,000 --> 00:00:52,000 don't want to go down onto my hands 16 00:00:50,000 --> 00:00:54,000 because again that's my face first and 17 00:00:53,000 --> 00:00:58,000 I'd have to take the impact with my arm 18 00:00:55,000 --> 00:01:01,000 instead I go down with my foot first so 19 00:00:58,000 --> 00:01:03,000 let's give this a go with the uh foot 20 00:00:61,000 --> 00:01:08,000 first and I'm going to just try and lead 21 00:00:64,000 --> 00:01:10,000 with my foot and end up landing on top 22 00:00:68,000 --> 00:01:12,000 so I'm just going up on top I'm not 23 00:00:70,000 --> 00:01:15,000 going over yet but I'm trying to lead 24 00:00:73,000 --> 00:01:18,000 with my foot and then my hand is going 25 00:00:76,000 --> 00:01:23,000 to drop to the side so from 26 00:00:78,000 --> 00:01:27,000 here foot and then hand okay let's go 27 00:00:83,000 --> 00:01:29,000 again foot hand so that timing is key 28 00:00:88,000 --> 00:01:32,000 making sure that the leg lands first you 29 00:00:90,000 --> 00:01:35,000 take that impact and then you drop to 30 00:00:92,000 --> 00:01:35,000 the hand
