Tutorials
Vaulting
Side-Vault
Lesson Level : 4
Over a Rail
lesson
1m 23s
Video Details

Practicing a side vault on a rail is an effective way to improve technique and control. The rail's narrowness allows for a more focused movement pattern without the need for extensive travel distance, making it easier to approach the vault. Instead of simply jumping on and off, the goal is to learn to clear the rail, emphasizing a smoother motion over the obstacle.

The execution of the vault involves positioning one hand on the outside of the rail and the other on the inside, aligning the body parallel to the rail. This setup aids in building muscle memory before attempting to fully clear the rail. It’s also beneficial to start with smaller sections of the rail, gradually increasing the height as comfort and skill improve. Focusing on raising the hips while relying on the hands can facilitate getting over the rail effectively.

With consistent practice, the athlete will be able to clear the rail while maintaining parallel alignment throughout the movement, showcasing balance and control. Ultimately, mastering the side vault requires patience and progressive training, ensuring the fundamentals are solid before advancing to more complex maneuvers.

Key Points:

  1. Practicing on a rail is beneficial due to its narrowness, facilitating focus and reducing travel distance.
  2. The side vault technique involves hand placement and body alignment for effective execution and control.
  3. Gradual progression in height builds confidence and skill, aiding in the transition to more advanced vaulting techniques.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Demonstrate the ability to side-vault completely over a railing of hip-height or greater. Using a railing will mean you have less width to jump over and will therefore be easier than a wall.

You feet must not touch the top of the rail and should clear the entire bar and land on the ground the other side.

Your chest, torso and hips must be facing the same direction on the takeoff and landing position.

When you grab the bar with your hands, the closest hand will grab the far side of the rail and the other will grab the near-side.

The bar can be circular or flat, however it must be of standard scaffolding width or less.

You must demonstrate three reps on each side.

Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Hip-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the wall must be hip-height or greater.
width.
Must be less than x1 times the width of a Rail-Width (48mm)
+ / -
You can use anything that is less than specified.
Multiplier
x1 times the specified amount.
Details
Wall must be standard scaffolding width or less.
sides.
You must complete and demonstrate on Left then Right Sides
Details
Both sides must be performed.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions on each side (6 reps in total).
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Stopped once you have landed.
Details
Landing on both feet.
takeoff.
Your takeoff must be Start with both hands and both feet.
Momentum
Your momentum should be Stopped once you have taken off.
Details
Takeoff both feet.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
Transcript
																									

														
6.279

														
the next part of a side Vault would be

													

																									

														
10.639

														
to practice on a rail and the reason to

													

																									

														
13.44

														
practice on a rail rather than a wall is

													

																									

														
16.199

														
that it's much narrower and it means you

													

																									

														
18.96

														
don't have to travel as far as you go

													

																									

														
22.359

														
over it so it's instead of going on and

													

																									

														
26.439

														
off so jumping up on and off we're just

													

																									

														
29.24

														
now going over and trying to clear the

													

																									

														
33.48

														
whole thing so still one hand on the

													

																									

														
36.879

														
outside one hand on the inside facing

													

																									

														
40.399

														
parallel to the rail I'm going to jump

													

																									

														
43.079

														
up and

													

																									

														
45.079

														
over you can build up to this as well by

													

																									

														
49.239

														
just using the end of a rail so like

													

																									

														
53.079

														
this where you are not making it over

													

																									

														
57.52

														
but you can gradually build up so you're

													

																									

														
60.16

														
relying on the hands getting your hips

													

																									

														
62.399

														
up higher and higher and higher and you

													

																									

														
65.4

														
can clear the rail so again face

													

																									

														
69.04

														
parallel up over still parallel on the

													

																									

														
72.799

														
other side this is the side Vault over a

													

																									

														
76.439

														
rail
Subtitles (SRT) 
1
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the next part of a side Vault would be

2
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to practice on a rail and the reason to

3
00:00:13,000 --> 00:00:18,000
practice on a rail rather than a wall is

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that it's much narrower and it means you

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don't have to travel as far as you go

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over it so it's instead of going on and

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off so jumping up on and off we're just

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now going over and trying to clear the

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whole thing so still one hand on the

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outside one hand on the inside facing

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parallel to the rail I'm going to jump

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up and

13
00:00:45,000 --> 00:00:53,000
over you can build up to this as well by

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00:00:49,000 --> 00:00:57,000
just using the end of a rail so like

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00:00:53,000 --> 00:01:00,000
this where you are not making it over

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00:00:57,000 --> 00:01:01,000
but you can gradually build up so you're

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relying on the hands getting your hips

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up higher and higher and higher and you

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can clear the rail so again face

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parallel up over still parallel on the

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other side this is the side Vault over a

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rail