The ground step vault technique is introduced as a key step in reinforcing proper movement rather than simply crawling. This exercise focuses on transitioning from a standing position where one foot is brought out to the side to perform a dedicated exit of the step vault. The sequence emphasizes straightening the leg and maintaining control as the foot is placed behind while keeping it off the ground.
Subsequently, the technique involves switching sides to reinforce balance and coordination. Both sides are worked through similar movements to ensure that the individual becomes comfortable with the core engagement required for the step vault. This repetitive practice is not only vital for mastering the vault but also serves as an effective warm-up for general fitness.
In summary, the ground step vault routine promotes core stability while engaging the hip flexors and quads, emphasizing the importance of maintaining a straight posture throughout the movement. It’s beneficial for preparing the body for more advanced vaulting techniques while serving as a solid warm-up exercise.
Key Points:
- The ground step vault exercise focuses on transitioning from standing to performing the vault, emphasizing control and leg positioning.
- Repetitive practice on both sides enhances balance and coordination, as well as core engagement.
- This movement serves as a warm-up that prepares the body for advanced techniques while strengthening key muscle groups.
Start with one hand and the opposite foot in contact with the ground. Extend the inside leg out in front of you and plant it onto the ground. Transition onto your opposite hand while bringing the first foot up and through, similar to a step vault.
Repeat for 10 forward movements switching onto each side.
Repeat for another 10 movements backwards.
Repeat once.
Hands must be flat on the ground. No steepling of the fingers.
No standing up.
distance.
sides.
repetitions.
hands.
orientation.
5.44all right so next up is the ground step8.28Vault this is not a moving uh crawl13.88position it's more just to reinforce the16.56step Vault so from here we're going to19.359go down onto our feet we're going to21.32bring one foot out to the side and then24.119we're going to do the exit of the step26.679Vault so from here my leg is straight29.32I'm going to try get it straight out in31.279front I bring it in and then I place34.2behind staying off the ground through37.52and back39.239through and41.2back again we switch over to the other44.079side do the same thing and back and48.84through and back again it it's a good52.719sort of movement to start getting used55.12to the step VT but it's also a good just58.32normal warm up Fitness exercise uh61.399getting used62.399to Contracting at the core and bringing65.36that fle hip flexor up and you know68.119holding the position nice and straight70.4the quads are going to contract um yeah73.68it's a good warm-up position uh to get76.08used to
1 00:00:05,000 --> 00:00:13,000 all right so next up is the ground step 2 00:00:08,000 --> 00:00:16,000 Vault this is not a moving uh crawl 3 00:00:13,000 --> 00:00:18,000 position it's more just to reinforce the 4 00:00:16,000 --> 00:00:20,000 step Vault so from here we're going to 5 00:00:19,000 --> 00:00:23,000 go down onto our feet we're going to 6 00:00:21,000 --> 00:00:26,000 bring one foot out to the side and then 7 00:00:24,000 --> 00:00:29,000 we're going to do the exit of the step 8 00:00:26,000 --> 00:00:30,000 Vault so from here my leg is straight 9 00:00:29,000 --> 00:00:33,000 I'm going to try get it straight out in 10 00:00:31,000 --> 00:00:37,000 front I bring it in and then I place 11 00:00:34,000 --> 00:00:39,000 behind staying off the ground through 12 00:00:37,000 --> 00:00:40,000 and back 13 00:00:39,000 --> 00:00:43,000 through and 14 00:00:41,000 --> 00:00:48,000 back again we switch over to the other 15 00:00:44,000 --> 00:00:52,000 side do the same thing and back and 16 00:00:48,000 --> 00:00:54,000 through and back again it it's a good 17 00:00:52,000 --> 00:00:57,000 sort of movement to start getting used 18 00:00:55,000 --> 00:01:01,000 to the step VT but it's also a good just 19 00:00:58,000 --> 00:01:02,000 normal warm up Fitness exercise uh 20 00:00:61,000 --> 00:01:04,000 getting used 21 00:00:62,000 --> 00:01:07,000 to Contracting at the core and bringing 22 00:00:65,000 --> 00:01:10,000 that fle hip flexor up and you know 23 00:00:68,000 --> 00:01:13,000 holding the position nice and straight 24 00:00:70,000 --> 00:01:15,000 the quads are going to contract um yeah 25 00:00:73,000 --> 00:01:18,000 it's a good warm-up position uh to get 26 00:00:76,000 --> 00:01:19,000 used to
