Tutorials
Vaulting
Pop Vault
Lesson Level : 3
Pop Both Feet
Pop Vault 3
lesson
1m 4s
Video Details

The discussion revolves around a new movement technique known as the "pop Vault," which is designed to enhance performance in gymnastics or related disciplines. The technique begins with establishing a strong position, first utilizing one foot, then integrating both feet into the movement to create a significant progression. This evolution emphasizes the importance of balance and control while executing the vault, which requires practice for mastery.

The "pop Vault" combines elements of existing methods, particularly the "cat pass," while adding a dynamic side movement against a wall. By focusing on getting the hips up high, practitioners can effectively push and position their feet correctly between their hands. This requires coordination and timing, ensuring both feet land in a controlled manner to facilitate a clean finish to the movement.

Training for the pop Vault incorporates several key components, including synchronized bilateral movements and the necessity of kicking both feet underneath the body as one ascends. Successful execution not only depends on strength but also on technique, prompting a need for repeated practice to enhance performance and achieve the desired landing position.

Key Points:

  1. The pop Vault enhances performance by integrating both feet into a dynamic movement after establishing a solid base.
  2. The technique combines elements of the "cat pass," focusing on height and controlled landing between the hands.
  3. Mastery requires synchronized movements and repeated practice to improve timing and technique.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Demonstrate a pop-vault on a chest-height block / obstacle or higher. Land both feet on the inside of both hands.

Example.

  1. Take two steps towards a chest-height block.
  2. Kick the left foot onto the side of the wall using the ball-of-the-foot and use it to lever your body higher.
  3. As you kick the foot on the wall, place both hands on top of the wall.
  4. Straighten your arms as you bring both feet up on top of the wall in between your arms and hands.
  5. As your feet are tucked underneath you, remove your hands off the wall to generate more space for your knees. Push with your hands gain more area.

You must perform three times on each foot kicking the wall.

You must land both feet on top of the wall in between both hands without twisting or removing one of the hands.

You can take any number of steps into the kick.

Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Chest-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the wall must be chest-height or greater.
sides.
You must complete and demonstrate on Left then Right Sides
Details
Both sides must be performed with the kick.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions on each foot (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
Land on both feet on top of the block.
takeoff.
Your takeoff must be Any single leg (Ball of the foot)
Momentum
Your momentum should be Running once you have taken off.
Details
Any Takeoff leg is acceptable.
hands.
The hands must be Flat hands
Details
The hands should be in a flat position, with the full palm touching. No steepled fingers or thumb tucked behind, raising the palm.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction. No twisting on to one side or the other.
Transcript
																									

														
5.68

														
we've been working on the pop Vault so

													

																									

														
7.799

														
we've been able to get our foot on the

													

																									

														
10.4

														
outside we've been able to get our foot

													

																									

														
12.759

														
in the inside the next step which is a

													

																									

														
16.119

														
big progression is now getting both feet

													

																									

														
20.16

														
on top at the same time so this is a cap

													

																									

														
23.8

														
pass or the same movement as a cat pass

													

																									

														
27.76

														
but combined with the pop on the side of

													

																									

														
30.8

														
the wall so we're getting height we're

													

																									

														
33.04

														
getting our hips up high to then be able

													

																									

														
36.04

														
to push and get our feet in in between

													

																									

														
39.36

														
our hands it's a bilateral movement both

													

																									

														
42.76

														
hands are on both feet come

													

																									

														
47.44

														
up like this so again let's go again you

													

																									

														
52.76

														
kick and both feet come underneath you

													

																									

														
56.12

														
and land between your hands
Subtitles (SRT) 
1
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we've been working on the pop Vault so

2
00:00:07,000 --> 00:00:11,000
we've been able to get our foot on the

3
00:00:10,000 --> 00:00:15,000
outside we've been able to get our foot

4
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in the inside the next step which is a

5
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big progression is now getting both feet

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on top at the same time so this is a cap

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pass or the same movement as a cat pass

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but combined with the pop on the side of

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the wall so we're getting height we're

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getting our hips up high to then be able

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to push and get our feet in in between

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our hands it's a bilateral movement both

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hands are on both feet come

14
00:00:47,000 --> 00:00:55,000
up like this so again let's go again you

15
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kick and both feet come underneath you

16
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and land between your hands