A popular dual movement in parkour involves executing a broad jump followed immediately by a speed vault. This technique can be performed from either a running or a standing position. The key aspect of this movement is to land on one foot, which allows for a seamless transition into the speed vault.
When performing the jump, it's crucial to land on the correct edge of the surface. Instead of landing on the front edge, which can be unstable, the technique emphasizes landing on the back edge to better absorb impact. This strategy involves using the leg to take the initial impact before transitioning into the speed vault, ensuring that the hands do not bear the brunt of the landing.
For those new to this movement, it's advisable to start with smaller jumps to build confidence and technique. Practicing from a closer distance allows for easier landings, which can progressively increase in height and distance as proficiency improves. This method not only promotes safety but also helps in mastering the combination of the running jump and speed step effectively.
Key Points:
- The dual movement combines a broad jump with a speed vault, focusing on landing on one foot.
- Proper landing technique involves using the back edge to minimize impact on the hands.
- Beginners should practice with smaller jumps before advancing to larger ones.
Precede the speed-step with a broad-jump of a minimum of six steps (heel-to-toe) or greater. You must land in the speed-step with one foot and the opposite hand.
The broad jump must be a two-foot standing jump onto a wall that that is at least hip-height or greater and a maximum width of brick-length or less.
The take-off can be from any position or obstacle. The broad jump must be onto a hip-height wall for the speed-step.
The speed step can be downwards off the target wall to facilitate an easier wall-to-wall broad jump environment.
You must demonstrate three speed-steps on each side. The palm of the hand must be facing forwards and be flat.
height.
distance.
width.
sides.
repetitions.
landing.
takeoff.
hands.
5.6okay so one dual movement that is quite8.599popular is a broad jump into a speed11.679Vault um because you land one foot and15.08go straight into the speed Vault so you17.72can do this running or standing uh but21.16yeah it's up speed and down so you can24.439see instead of landing on the front edge26.92I'm landing on the back Edge and I'm29.24landing one foot so I can drop straight31.519in the reason it's a speed step is34.36because your leg needs to take the36.719impact before your hand you don't want38.84to be jumping straight in with your41.039hands you want to jump in with your foot43.92land and drop straight into that speed46.76step um you can practice smaller drops51.719start off nice and close and sort of54.28like one foot into it up and drop and59.16then build up with bigger jumps bigger62.879drops um as you feel comfortable67.28so and down and yeah yeah is a nice good71.479feeling of uh that dual movement of a74.68running jump and uh speed step
1 00:00:05,000 --> 00:00:11,000 okay so one dual movement that is quite 2 00:00:08,000 --> 00:00:14,000 popular is a broad jump into a speed 3 00:00:11,000 --> 00:00:17,000 Vault um because you land one foot and 4 00:00:15,000 --> 00:00:21,000 go straight into the speed Vault so you 5 00:00:17,000 --> 00:00:23,000 can do this running or standing uh but 6 00:00:21,000 --> 00:00:26,000 yeah it's up speed and down so you can 7 00:00:24,000 --> 00:00:28,000 see instead of landing on the front edge 8 00:00:26,000 --> 00:00:30,000 I'm landing on the back Edge and I'm 9 00:00:29,000 --> 00:00:34,000 landing one foot so I can drop straight 10 00:00:31,000 --> 00:00:36,000 in the reason it's a speed step is 11 00:00:34,000 --> 00:00:38,000 because your leg needs to take the 12 00:00:36,000 --> 00:00:40,000 impact before your hand you don't want 13 00:00:38,000 --> 00:00:43,000 to be jumping straight in with your 14 00:00:41,000 --> 00:00:46,000 hands you want to jump in with your foot 15 00:00:43,000 --> 00:00:50,000 land and drop straight into that speed 16 00:00:46,000 --> 00:00:53,000 step um you can practice smaller drops 17 00:00:51,000 --> 00:00:58,000 start off nice and close and sort of 18 00:00:54,000 --> 00:01:02,000 like one foot into it up and drop and 19 00:00:59,000 --> 00:01:07,000 then build up with bigger jumps bigger 20 00:00:62,000 --> 00:01:10,000 drops um as you feel comfortable 21 00:00:67,000 --> 00:01:14,000 so and down and yeah yeah is a nice good 22 00:00:71,000 --> 00:01:19,000 feeling of uh that dual movement of a 23 00:00:74,000 --> 00:01:19,000 running jump and uh speed step
