The focus in this segment is on mastering a specific movement termed as the "pot vault," which requires developing enough height and space underneath the athlete. The main objective is to elevate the hips sufficiently to position the opposite foot correctly beneath the hands. This movement is critical in allowing the athlete to utilize their momentum to progress upwards effectively and land in a stable position.
To execute the technique, the individual needs to kick off the wall with one leg while simultaneously bringing the opposite leg forward to land between their hands. Achieving this requires good mobility to ensure that the foot can fit into the appropriate space. As the athlete progresses, they should practice this movement, initially focusing on balancing on the outside before gradually moving in. The hands will release similarly to a cat pass to facilitate the movement upwards onto the block.
Overall, the proper execution of the pot vault involves a sequence of coordinated movements that hinge on timing, balance, and body control. Athletes are encouraged to strive for height and fluidity in their actions so that they develop a solid foundation for landing on the block effectively.
Key Points:
- The pot vault requires elevating hips high enough to position the opposite foot under the hands for balance and upward motion.
- Proper technique involves kicking off the wall while bringing the opposite leg into position, emphasizing mobility and balanced execution.
- Gradual practice, starting from the outside and moving inward, helps in mastering the movement and achieving successful landings.
Demonstrate a pop-vault on a chest-height block / obstacle or higher. Land a single foot on the inside of both hands.
Example.
- Take two steps towards a chest-height block.
- Kick the left foot onto the side of the wall and use it to lever your body higher.
- As you kick the foot on the wall, place both hands on top of the wall.
- Straighten your arms as you bring your right foot up on top of the wall in between your arms and hands.
You must perform three times on both sides. You must alternate the kicking foot and the foot on top of the wall. Do not kick the wall with one foot and place the same foot on top of the wall.
You must land the foot 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.
height.
sides.
repetitions.
landing.
takeoff.
hands.
orientation.
5.52the next part of the pot vault is trying9.16to get enough space under you I.E you're12.44getting your hips high enough so you can14.96get the opposite foot underneath you18.56between your hands so we're kicking the21.48wall and then the opposite leg is going24.359in between your hands um to land on top28.279let's let's do that so from here30.84there and up so the foot lands in33.48between where the hands36.16were kick and up all right so this means41.079that we're getting high enough now that43.92we can come in45.68between making sure that our Mobility is48.44good so we can get that foot in but the50.399hands come off similar to a cat pass our53.559hands come off and we can get that foot56.719up on top of the block practice that59.28work on the outside first and then61.28slowly moving moving in so you're63.6underneath
1 00:00:05,000 --> 00:00:11,000 the next part of the pot vault is trying 2 00:00:09,000 --> 00:00:14,000 to get enough space under you I.E you're 3 00:00:12,000 --> 00:00:18,000 getting your hips high enough so you can 4 00:00:14,000 --> 00:00:20,000 get the opposite foot underneath you 5 00:00:18,000 --> 00:00:23,000 between your hands so we're kicking the 6 00:00:21,000 --> 00:00:27,000 wall and then the opposite leg is going 7 00:00:24,000 --> 00:00:30,000 in between your hands um to land on top 8 00:00:28,000 --> 00:00:33,000 let's let's do that so from here 9 00:00:30,000 --> 00:00:35,000 there and up so the foot lands in 10 00:00:33,000 --> 00:00:40,000 between where the hands 11 00:00:36,000 --> 00:00:43,000 were kick and up all right so this means 12 00:00:41,000 --> 00:00:45,000 that we're getting high enough now that 13 00:00:43,000 --> 00:00:47,000 we can come in 14 00:00:45,000 --> 00:00:49,000 between making sure that our Mobility is 15 00:00:48,000 --> 00:00:53,000 good so we can get that foot in but the 16 00:00:50,000 --> 00:00:56,000 hands come off similar to a cat pass our 17 00:00:53,000 --> 00:00:58,000 hands come off and we can get that foot 18 00:00:56,000 --> 00:01:00,000 up on top of the block practice that 19 00:00:59,000 --> 00:01:03,000 work on the outside first and then 20 00:00:61,000 --> 00:01:06,000 slowly moving moving in so you're 21 00:00:63,000 --> 00:01:06,000 underneath
