Lesson Level : 7
Full Speed
lesson
The Lesson
Demonstrate a full running speed-vault over a hip-high wall or greater that is a standard brick-length wide or less, landing on the inside foot. Use a single hand on the wall. Perform with a running momentum.
Example:
- Start 10 paces away from the wall and take that run-in,
- The right foot should be the last step towards the wall.
- Place the right hand on top, palm down facing forwards.
- Jump up off the right foot, leaning onto the right arm.
- Bring your hips up high and bring your knees up to your chest.
- Remove the left hand off the wall.
- Pass both feet over the wall to the left of your right hand.
- Land on the right foot only on the other side of the wall.
- You should be orientated straight ahead.
- Step to the left foot with momentum and continue to run out.
This should be performed at a running-speed or faster to demonstrate that you can perform the speed-vault as intended.
You must perform this three times on each side.
Hands must be flat and no steepled fingers.
No feet should touch the top of the wall.
Wall must be hip-height or greater and no wider than a standard brick-length.
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.
distance.
Must be more than x5 times the distance of a Standard Pace
+ / -
You can use any distance that is more than specified.
Multiplier
x5 times the specified amount.
Details
Start about 5 to 10 paces away. Enough for start a run-in.
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 on each side (6 reps in total).
landing.
Your landing must be On the same leg.
Momentum
Your momentum should be Running once you have landed.
Details
Landing on the same foot as the takeoff.
takeoff.
Your takeoff must be The inside leg closest to the obstacle
Momentum
Your momentum should be Running once you have taken off.
Details
Take-off the closest leg to thee wall.
speed.
You must complete and demonstrate at Running-Pace
+ / -
Your speed can be more than specified.
Details
Speed of movement should be running-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.
