The focus of this session is on mastering the side vault technique to overcome obstacles such as walls or wide vaults. The process involves leveraging upper body strength and proper body positioning. As participants move over the obstacle, they must ensure to push harder and lean onto their hands, allowing them to support their body weight effectively during the vault.
Key movements include keeping the arms solid, with slight bends, which provides necessary stability as one travels over the obstacle. The importance of timing is emphasized since one only needs to maintain a firm grip for a brief moment. Practicing push-ups is highlighted as a method to enhance upper body strength, which is crucial for executing the side vault successfully. Proper hand positioning is also stressed, with the need to maintain forward momentum while transitioning from one side to the other.
In summary, achieving proficiency in the side vault requires a blend of strength, timing, and proper technique. Maintaining solid arm positioning is vital, and participants are encouraged to practice foundational exercises like push-ups to build the necessary strength. The overall goal is to execute the vault smoothly without collapsing, optimizing body control throughout the movement.
Key Points:
- Emphasize upper body strength and proper arm positioning for successful vaulting.
- Practice foundational strength exercises such as push-ups to enhance performance.
- Execute the technique with a focus on timing and maintaining a solid grip for stability.
Demonstrate the ability to side-vault completely over a wall of hip-height or greater.
You feet must not touch the top of the wall and should clear the entire obstacle 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 wall with your hands, the closest hand will grab the far side of the wall and the other will grab the near-side.
The wall must have a maximum width of a standard brick-length or less.
You must demonstrate three reps on each side.
height.
width.
sides.
repetitions.
landing.
takeoff.
orientation.
5.279we've practiced going over a rail with7.52the side Vault now it's to get over a11.24wall or a vault or anything an obstacle15.12that is wider and you know as wide as a18.72brick wall so same things apply you're22.24going to have to push a little bit23.599harder and you're going to have to lean25.72onto the hands a little bit more and be28.359able to take your body weight for a30.119slightly longer per period of time uh33this is where sort of push-ups are going34.719to help upper body strength is going to37.52really help here and you're only holding40.16it for like a millisecond but not44.48collapsing is going to be key you want46.92to be solid on the arms arms can be49.52slightly bent and it gives you time to53.199travel over the top so again hands on55.96the outside hand on the inside and up60.12and over so you're still facing the same62.519way going from one side to the other65.64traveling uh onto your side so that68.68would be the side Vault over a wall
1 00:00:05,000 --> 00:00:10,000 we've practiced going over a rail with 2 00:00:07,000 --> 00:00:14,000 the side Vault now it's to get over a 3 00:00:11,000 --> 00:00:18,000 wall or a vault or anything an obstacle 4 00:00:15,000 --> 00:00:22,000 that is wider and you know as wide as a 5 00:00:18,000 --> 00:00:22,000 brick wall so same things apply you're 6 00:00:22,000 --> 00:00:25,000 going to have to push a little bit 7 00:00:23,000 --> 00:00:27,000 harder and you're going to have to lean 8 00:00:25,000 --> 00:00:29,000 onto the hands a little bit more and be 9 00:00:28,000 --> 00:00:32,000 able to take your body weight for a 10 00:00:30,000 --> 00:00:34,000 slightly longer per period of time uh 11 00:00:33,000 --> 00:00:37,000 this is where sort of push-ups are going 12 00:00:34,000 --> 00:00:39,000 to help upper body strength is going to 13 00:00:37,000 --> 00:00:43,000 really help here and you're only holding 14 00:00:40,000 --> 00:00:46,000 it for like a millisecond but not 15 00:00:44,000 --> 00:00:49,000 collapsing is going to be key you want 16 00:00:46,000 --> 00:00:52,000 to be solid on the arms arms can be 17 00:00:49,000 --> 00:00:55,000 slightly bent and it gives you time to 18 00:00:53,000 --> 00:00:59,000 travel over the top so again hands on 19 00:00:55,000 --> 00:01:01,000 the outside hand on the inside and up 20 00:00:60,000 --> 00:01:05,000 and over so you're still facing the same 21 00:00:62,000 --> 00:01:08,000 way going from one side to the other 22 00:00:65,000 --> 00:01:13,000 traveling uh onto your side so that 23 00:00:68,000 --> 00:01:13,000 would be the side Vault over a wall