The learning process for mastering the slide vault begins with gaining an understanding of proper body positioning. This foundational step involves practicing on the ground to conceptualize how the body should align when moving over an obstacle, such as a wall. To demonstrate this, a series of positions are utilized where one leg is extended while the opposite is tucked underneath, creating a functional posture for the transition across the wall.
To effectively perform the slide vault, it is important to maintain a stable base with both hands placed behind the body and hips oriented forward. Rocking back onto the sit bones while holding the suggested leg position further reinforces balance and body control. Transitioning between the sides ensures adaptability and highlights the importance of symmetry in movement during the vault.
Overall, this stage serves as crucial groundwork, focusing on the stability offered by a supportive stance while preparing to navigate the slide over the wall. Importantly, employing both hands for balance is emphasized, as reliance on a single hand can cause instability. Mastering this first step can significantly enhance performance in subsequent stages of executing the slide vault.
Key points:
- Proper body positioning and practice on the ground are essential for mastering the slide vault.
- Maintaining stability through balanced hand and leg placement is crucial for effective execution.
- Transitioning between sides while ensuring symmetry enhances overall movement quality in vaulting.
The slide-vault (AKA Thief-vault or Slide-monkey) is a movement that allows you to vault a wall at an angle with full momentum.
The level-1 is to demonstrate that you can hold the correct position on the floor for 10 seconds.
Example:
- Sit on the ground, both legs straight out in front of you.
- You right leg will bend 45 degrees and you place it tucked underneath your left leg.
- Both hands are place on the ground behind you with the fingers pointing outwards (thumbs pointing towards each other)
- Your chest must be facing forwards towards your left foot and your hips must be square on facing your foot. (No twisting on one side)
- Keep both legs in the same position, but now lift them both up using your abs.
- Both legs must remain off the ground for 10 seconds.
Repeat on the opposite side with the left-leg tucked under and the right-leg straight.
Repeat three times on each side holding for 10seconds each.
sides.
repetitions.
duration.
hands.
orientation.
5.64the first step to learning the slide8.16vault is understanding the body position12.04so we're going to do that on the ground14.639and understand where our body has to be17.92when it goes over the wall so to begin20.72with just going to take a22.439seat both hands are going to be behind24.92you you're going to place one leg26.96straight pointing the toe and the28.72opposite leg is going to tuck31.719underneath like this so this will be the35.68position as you cross an over the wall39.12this would be going from left to right41.48so oh sorry you you'd be on the right43.48side and you'd be going to the left44.8actually um you want to sort of be able47.12to rock back onto your bum and hold this51.359position and you're trying to keep the54.079tucked foot underneath like this switch58.199over to the other side again this61.559position so when you move over the wall64.96this is how you're going to be the hands66.72behind you keep your hips facing69.2forwards um if you were to only use one72.28hand what would H happen is you would74.36turn to one side and turn to the other77.119so just both hands behind leg straight79.64leg underneath and that is the first82.119stage for the slide vault
1 00:00:05,000 --> 00:00:11,000 the first step to learning the slide 2 00:00:08,000 --> 00:00:14,000 vault is understanding the body position 3 00:00:12,000 --> 00:00:17,000 so we're going to do that on the ground 4 00:00:14,000 --> 00:00:20,000 and understand where our body has to be 5 00:00:17,000 --> 00:00:21,000 when it goes over the wall so to begin 6 00:00:20,000 --> 00:00:24,000 with just going to take a 7 00:00:22,000 --> 00:00:26,000 seat both hands are going to be behind 8 00:00:24,000 --> 00:00:27,000 you you're going to place one leg 9 00:00:26,000 --> 00:00:30,000 straight pointing the toe and the 10 00:00:28,000 --> 00:00:34,000 opposite leg is going to tuck 11 00:00:31,000 --> 00:00:38,000 underneath like this so this will be the 12 00:00:35,000 --> 00:00:40,000 position as you cross an over the wall 13 00:00:39,000 --> 00:00:43,000 this would be going from left to right 14 00:00:41,000 --> 00:00:44,000 so oh sorry you you'd be on the right 15 00:00:43,000 --> 00:00:46,000 side and you'd be going to the left 16 00:00:44,000 --> 00:00:50,000 actually um you want to sort of be able 17 00:00:47,000 --> 00:00:53,000 to rock back onto your bum and hold this 18 00:00:51,000 --> 00:00:57,000 position and you're trying to keep the 19 00:00:54,000 --> 00:01:01,000 tucked foot underneath like this switch 20 00:00:58,000 --> 00:01:04,000 over to the other side again this 21 00:00:61,000 --> 00:01:06,000 position so when you move over the wall 22 00:00:64,000 --> 00:01:08,000 this is how you're going to be the hands 23 00:00:66,000 --> 00:01:11,000 behind you keep your hips facing 24 00:00:69,000 --> 00:01:14,000 forwards um if you were to only use one 25 00:00:72,000 --> 00:01:16,000 hand what would H happen is you would 26 00:00:74,000 --> 00:01:19,000 turn to one side and turn to the other 27 00:00:77,000 --> 00:01:22,000 so just both hands behind leg straight 28 00:00:79,000 --> 00:01:25,000 leg underneath and that is the first 29 00:00:82,000 --> 00:01:26,000 stage for the slide vault
