The stability drill introduced focuses on developing strength in hip flexors and core muscles, crucial for executing a step vault efficiently. The drill emphasizes the importance of feeling comfortable with the movement, which involves raising the leg while maintaining balance. A step-by-step approach is suggested to ensure participants understand how to engage their abs and hip flexors properly before transitioning into the actual step vault.
Participants are guided through a series of movements starting on the ground and iteratively practicing each component. The demonstration emphasizes the movement of the legs and engaging the correct muscles, particularly the obliques. By pushing back and stepping through, trainees get accustomed to the motion that will enhance their overall stability and strength during more advanced exercises.
Incorporating this drill into a warm-up routine is recommended to adequately prepare the core and hip flexors for rigorous training sessions. As a versatile warm-up exercise, it also serves to familiarize participants with the mechanics of the step vault, making it beneficial for all skill levels looking to enhance their vaulting technique.
Key Points:
- The drill helps develop hip flexor and core strength, essential for executing step vaults effectively.
- It encourages familiarity with movement mechanics through structured practice and muscle engagement.
- Incorporating the drill into warm-up routines prepares participants for more intense training sessions.
This movement drill is used for enhancing stability within the step vault. Repeat the standard step-vault from level 2, but this time doing it on the ground.
Extend the leg out in front of you and hold it for 5 seconds before moving it behind you and holding for 5 seconds again. Repeat this 3 times without the leg touching the ground.
Repeat on both sides.
height.
sides.
repetitions.
duration.
5.72this is a stability drill and it's not9.2actually doing the step Vault this11.4time with this drill the idea is getting14.839used to using your hip flexors to slowly18.72move into the step Vault position and uh22.359it gets you used to being stronger in26.16that hip flexor using your abs to bring28.56your leg up and pointing your toe so31.96you're going to come and you're going to33.28do the step vult on the ground so I'm35.399going to place one hand down the37.32opposite foot is going to take my way39.719and now the inside foot is going to go41.84back but I'm going to keep it off the43.239ground and then I'm going to step45.36through and keep it up and I'm using my48.36hip flexor to keep my leg up so practice52.559getting in this position coming through55.8push back and58.76through and and push back and then we61.12can switch to the other side you're62.76going to feel this in your obliques so64.68on the sides of your abs as67.24well and come70.68through and push back so that's a really74.119good drill to practice getting that leg77.799up and through and being 100%79.64comfortable with it it's a great warm-up81.84drill uh before you train to also get85.4the core warm get those hip flexors warm87.799getting used to the movement uh yeah90.119it's a brilliant drill to practice have92.84a play with it throw it in your warmup95.52and see how it goes
1 00:00:05,000 --> 00:00:10,000 this is a stability drill and it's not 2 00:00:09,000 --> 00:00:14,000 actually doing the step Vault this 3 00:00:11,000 --> 00:00:18,000 time with this drill the idea is getting 4 00:00:14,000 --> 00:00:21,000 used to using your hip flexors to slowly 5 00:00:18,000 --> 00:00:25,000 move into the step Vault position and uh 6 00:00:22,000 --> 00:00:28,000 it gets you used to being stronger in 7 00:00:26,000 --> 00:00:31,000 that hip flexor using your abs to bring 8 00:00:28,000 --> 00:00:32,000 your leg up and pointing your toe so 9 00:00:31,000 --> 00:00:34,000 you're going to come and you're going to 10 00:00:33,000 --> 00:00:37,000 do the step vult on the ground so I'm 11 00:00:35,000 --> 00:00:39,000 going to place one hand down the 12 00:00:37,000 --> 00:00:41,000 opposite foot is going to take my way 13 00:00:39,000 --> 00:00:42,000 and now the inside foot is going to go 14 00:00:41,000 --> 00:00:44,000 back but I'm going to keep it off the 15 00:00:43,000 --> 00:00:48,000 ground and then I'm going to step 16 00:00:45,000 --> 00:00:52,000 through and keep it up and I'm using my 17 00:00:48,000 --> 00:00:55,000 hip flexor to keep my leg up so practice 18 00:00:52,000 --> 00:00:58,000 getting in this position coming through 19 00:00:55,000 --> 00:01:00,000 push back and 20 00:00:58,000 --> 00:01:02,000 through and and push back and then we 21 00:00:61,000 --> 00:01:04,000 can switch to the other side you're 22 00:00:62,000 --> 00:01:06,000 going to feel this in your obliques so 23 00:00:64,000 --> 00:01:10,000 on the sides of your abs as 24 00:00:67,000 --> 00:01:13,000 well and come 25 00:00:70,000 --> 00:01:17,000 through and push back so that's a really 26 00:00:74,000 --> 00:01:19,000 good drill to practice getting that leg 27 00:00:77,000 --> 00:01:21,000 up and through and being 100% 28 00:00:79,000 --> 00:01:24,000 comfortable with it it's a great warm-up 29 00:00:81,000 --> 00:01:26,000 drill uh before you train to also get 30 00:00:85,000 --> 00:01:29,000 the core warm get those hip flexors warm 31 00:00:87,000 --> 00:01:32,000 getting used to the movement uh yeah 32 00:00:90,000 --> 00:01:35,000 it's a brilliant drill to practice have 33 00:00:92,000 --> 00:01:38,000 a play with it throw it in your warmup 34 00:00:95,000 --> 00:01:38,000 and see how it goes
