The reverse step vault on a rail can be daunting due to its need for precise technique and control. Unlike typical vaults, the execution requires turning away from the rail, which complicates the approach as you lose visibility of the bar. Success hinges on landing correctly, particularly with the ball of the foot, to ensure stability and proper execution.
To master this skill, practice is essential. It is crucial to focus on jumping high enough so that the foot can come down onto the rail instead of moving upwards towards it. This approach reduces the risk of missing the rail altogether, making controlled and deliberate movements key to achieving the desired outcome. Repeated drills will help develop the muscle memory required for accurate foot placement and timing.
A suggested technique involves a static start with the hands positioned away from the body for stability. The initial push should be upward, aiming for height and a controlled landing on the rail. Practicing this motion with a comfortable jump height can build confidence in performing the reverse step vault effectively. Each repetition reinforces the necessary skills to perform the vault safely and successfully.
Key Points:
- The reverse step vault requires precise foot placement and controlled jumping to ensure safety and accuracy.
- Adequate practice is vital for developing the skills needed, including a focus on proper foot landing techniques.
- Utilizing a static start with careful hand positioning can help build stability and confidence in executing the vault.
Perform level-8, with momentum and turning into the reverse-step vault, but this time on a railing.
The railing must be standard scaffolding-width or less and hip-height or greater.
This is to demonstrate accuracy of both the hand and foot placement while moving with momentum.
height.
width.
sides.
repetitions.
landing.
speed.
hands.
5.279this can be a little bit more of a scary7.08one the reverse step Vault on a rail um11.679requires a bit more accuracy obviously14.839your foot especially is going to be the18.16tricky part you want to be landing on19.92the ball of the foot if you can and the23.519turn backwards means that you're not26.24going to see the bar so plenty of28.92practice of this experience is going to31.08coming in uh a lot here you're going to33.92just have to keep repeating making sure36.92that foot has time to come down onto the40.399rail rather than going up to it again if44.28you go up to it it means you're more46.559likely to miss the rail so give yourself50.039time by jumping higher getting that foot52.84to come above and then place down so we56.84can come in so from here actually we'll58.879do a static start here hand turned62.16facing away thumb on the outside so66.24normally you would have hand flat this68.72time I'm going to grab the rail and I71.4can't see it behind me but I'm going to73.36push up and place my foot on the rail77.32because I'm going higher so I'm79.88here up and back okay so let's do that84.64again jump up so I'm comfortable and87.68come down onto it so from here up and91.32step so that would be the reverse rail95.64reverse step vault
1 00:00:05,000 --> 00:00:11,000 this can be a little bit more of a scary 2 00:00:07,000 --> 00:00:14,000 one the reverse step Vault on a rail um 3 00:00:11,000 --> 00:00:17,000 requires a bit more accuracy obviously 4 00:00:14,000 --> 00:00:19,000 your foot especially is going to be the 5 00:00:18,000 --> 00:00:23,000 tricky part you want to be landing on 6 00:00:19,000 --> 00:00:25,000 the ball of the foot if you can and the 7 00:00:23,000 --> 00:00:28,000 turn backwards means that you're not 8 00:00:26,000 --> 00:00:30,000 going to see the bar so plenty of 9 00:00:28,000 --> 00:00:33,000 practice of this experience is going to 10 00:00:31,000 --> 00:00:36,000 coming in uh a lot here you're going to 11 00:00:33,000 --> 00:00:39,000 just have to keep repeating making sure 12 00:00:36,000 --> 00:00:43,000 that foot has time to come down onto the 13 00:00:40,000 --> 00:00:46,000 rail rather than going up to it again if 14 00:00:44,000 --> 00:00:49,000 you go up to it it means you're more 15 00:00:46,000 --> 00:00:52,000 likely to miss the rail so give yourself 16 00:00:50,000 --> 00:00:56,000 time by jumping higher getting that foot 17 00:00:52,000 --> 00:00:58,000 to come above and then place down so we 18 00:00:56,000 --> 00:01:01,000 can come in so from here actually we'll 19 00:00:58,000 --> 00:01:05,000 do a static start here hand turned 20 00:00:62,000 --> 00:01:08,000 facing away thumb on the outside so 21 00:00:66,000 --> 00:01:11,000 normally you would have hand flat this 22 00:00:68,000 --> 00:01:12,000 time I'm going to grab the rail and I 23 00:00:71,000 --> 00:01:16,000 can't see it behind me but I'm going to 24 00:00:73,000 --> 00:01:19,000 push up and place my foot on the rail 25 00:00:77,000 --> 00:01:24,000 because I'm going higher so I'm 26 00:00:79,000 --> 00:01:26,000 here up and back okay so let's do that 27 00:00:84,000 --> 00:01:30,000 again jump up so I'm comfortable and 28 00:00:87,000 --> 00:01:34,000 come down onto it so from here up and 29 00:00:91,000 --> 00:01:39,000 step so that would be the reverse rail 30 00:00:95,000 --> 00:01:38,000 reverse step vault
