The speed step technique focuses on effectively navigating vaults using momentum and proper leg positioning. The initial stride involves leading with a foot and transitioning through with the opposite leg, ensuring that the landing and the subsequent movement flow seamlessly. By coordinating the movement of the legs and hands, one can achieve a more fluid motion over the vault. The key is to emphasize the timing of the leg movements in relation to the hand placement, making the execution both efficient and less taxing on the body.
Throughout the practice, various attempts are made to refine the movement, with the importance of positioning highlighted. Each iteration builds upon the previous one, allowing for adjustments in form that result in improved execution. The goal is to ensure that as one foot lands, the other leg is already in position to move over the vault, thereby minimizing delays and maximizing the fluidity of the motion. Observational feedback is crucial in identifying areas for improvement, especially concerning leg placement and body alignment during the execution.
Finally, the technique emphasizes the 'inside leg' positioning, which helps maintain balance and control during the vault. As the process is practiced on both sides, the adaptability and utility of the speed step become apparent; it is not only essential for managing the impact on landing but also for enhancing overall performance in vaulting exercises. This technique serves as a fundamental skill for athletes looking to improve their agility and efficiency when navigating vaults.
Key Points:
- The speed step technique emphasizes leading with a foot and transitioning smoothly with the opposite leg to navigate vaults effectively.
- Practice involves iterative feedback to refine leg positioning and body alignment for a more fluid execution.
- Inside leg positioning is crucial for maintaining balance and control during vaulting, making it a fundamental skill for athletes.
Demonstrate a full speed-step at jogging-pace or more over a hip-height or greater wall that has a width that is standard brick-length or less.
Your foot must land and make contact with the wall first, followed by the opposite hand afterwards, facing forwards.
You must demonstrate both sides, three times.
The hand must land palm down, facing forwards.
height.
width.
sides.
repetitions.
landing.
speed.
hands.
6this time we're going to do the speed8step but we're actually going to go11.28over we're going to lead with that foot14.28Landing first drop to the hand the18.279opposite leg is going to go through now20.64you're going to notice that because I'm22.88going legs first that second leg is26.16already on top or over the top before my30.08hand even gets there so I'm half the way32.8through the Vault before my hand even35.48lands so it makes the the the going to38.84the other side much easier so let's give42.879this a go a little bit of momentum foot45.64first inside leg should be over the top48.8my hips are high and I'm going to drop51.28to my55.039hand and over okay let's go again64.159and over that one was my leg was a66.76little bit further back that time let's69.2give it one more Go From Here foot and73.4through so that one was a good one where76.08my inside leg was underneath by the time79.479my foot landed a drop to the hand my82.56hand is83.72flat um let's do it on the other side so86.28my left leg is going to land91.56there leg through and land and this is96going to be the speed step really handy99.28for taking that impact um and getting102.2through over the vault
1 00:00:06,000 --> 00:00:11,000 this time we're going to do the speed 2 00:00:08,000 --> 00:00:14,000 step but we're actually going to go 3 00:00:11,000 --> 00:00:17,000 over we're going to lead with that foot 4 00:00:14,000 --> 00:00:20,000 Landing first drop to the hand the 5 00:00:18,000 --> 00:00:22,000 opposite leg is going to go through now 6 00:00:20,000 --> 00:00:25,000 you're going to notice that because I'm 7 00:00:22,000 --> 00:00:29,000 going legs first that second leg is 8 00:00:26,000 --> 00:00:32,000 already on top or over the top before my 9 00:00:30,000 --> 00:00:35,000 hand even gets there so I'm half the way 10 00:00:32,000 --> 00:00:38,000 through the Vault before my hand even 11 00:00:35,000 --> 00:00:42,000 lands so it makes the the the going to 12 00:00:38,000 --> 00:00:44,000 the other side much easier so let's give 13 00:00:42,000 --> 00:00:47,000 this a go a little bit of momentum foot 14 00:00:45,000 --> 00:00:50,000 first inside leg should be over the top 15 00:00:48,000 --> 00:00:52,000 my hips are high and I'm going to drop 16 00:00:51,000 --> 00:00:53,000 to my 17 00:00:55,000 --> 00:01:01,000 hand and over okay let's go again 18 00:00:64,000 --> 00:01:09,000 and over that one was my leg was a 19 00:00:66,000 --> 00:01:12,000 little bit further back that time let's 20 00:00:69,000 --> 00:01:15,000 give it one more Go From Here foot and 21 00:00:73,000 --> 00:01:19,000 through so that one was a good one where 22 00:00:76,000 --> 00:01:22,000 my inside leg was underneath by the time 23 00:00:79,000 --> 00:01:23,000 my foot landed a drop to the hand my 24 00:00:82,000 --> 00:01:25,000 hand is 25 00:00:83,000 --> 00:01:30,000 flat um let's do it on the other side so 26 00:00:86,000 --> 00:01:31,000 my left leg is going to land 27 00:00:91,000 --> 00:01:38,000 there leg through and land and this is 28 00:00:96,000 --> 00:01:42,000 going to be the speed step really handy 29 00:00:99,000 --> 00:01:45,000 for taking that impact um and getting 30 00:00:102,000 --> 00:01:45,000 through over the vault
