Lesson Level : 5
Over a Wall
lesson
1m 18s

Video Details

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:

  1. Emphasize upper body strength and proper arm positioning for successful vaulting.
  2. Practice foundational strength exercises such as push-ups to enhance performance.
  3. Execute the technique with a focus on timing and maintaining a solid grip for stability.
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 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.


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 Brick-Length (215mm)
+ / -
You can use anything that is less than specified.
Multiplier
x1 times the specified amount.
Details
Wall must be standard brick-length 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 together.
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 on both feet together.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.

Transcript
																									
5.279
we've practiced going over a rail with
7.52
the side Vault now it's to get over a
11.24
wall or a vault or anything an obstacle
15.12
that is wider and you know as wide as a
18.72
brick wall so same things apply you're
22.24
going to have to push a little bit
23.599
harder and you're going to have to lean
25.72
onto the hands a little bit more and be
28.359
able to take your body weight for a
30.119
slightly longer per period of time uh
33
this is where sort of push-ups are going
34.719
to help upper body strength is going to
37.52
really help here and you're only holding
40.16
it for like a millisecond but not
44.48
collapsing is going to be key you want
46.92
to be solid on the arms arms can be
49.52
slightly bent and it gives you time to
53.199
travel over the top so again hands on
55.96
the outside hand on the inside and up
60.12
and over so you're still facing the same
62.519
way going from one side to the other
65.64
traveling uh onto your side so that
68.68
would be the side Vault over a wall
Subtitles (SRT)
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