The discussion focuses on the technique of executing a pop vault, which involves utilizing a wall for additional height during the jump. The key aspect of this maneuver is the runner's approach to the wall; instead of a straight vertical run and vault as seen in traditional methods, one must kick the side of the wall with their foot to gain the necessary elevation. The wall used for this technique is typically slightly sloped rather than flat, allowing for a more dynamic push-off.
Understanding the mechanics of the pop vault starts with mastering the step vault. Practitioners are encouraged to place both hands on the wall, kick against the side, and then push upwards while positioning one foot outside their hands. This series of movements aids in developing a feel for how to generate height by strategically leveraging the wall for propulsion. Central to executing the pop vault are the hips, as they play a crucial role in maximizing the jump's elevation.
The primary takeaway from this technique is the emphasis on practice and familiarity with the wall's angles. By perfecting the kick against the wall and the positioning of the feet, individuals can improve their overall height during the pop vault. Concentrating on hip movement and the timing of the kick will ultimately lead to a more successful and higher jump.
Key Points:
- The pop vault technique involves kicking the side of the wall instead of the traditional vertical approach.
- Mastery of the step vault is essential for successfully executing the pop vault.
- The height gained from the maneuver is largely dependent on proper hip movement and kick timing.
Demonstrate a pop-vault on a chest-height block / obstacle or higher. Land a single foot on the outside of the 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 on the outside of the 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.
height.
sides.
repetitions.
landing.
takeoff.
speed.
hands.
orientation.
5.68when we start with the pop Vault the pop9.2vault is effectively a vault but with15.12like a normal Vault but you're kicking17.76the side of the wall first to get22.4height24.039now normally the wall would be flat this27.8is slightly sloped but this still the31.24same thing applies you're going to use33.32your foot on the side and then pop up36.719higher to then get your hips up to be39.28able to perform the pop vult so let's43.84start with a step Vault you are going to47.48kick the side of the wall Place both51.719hands on and then get one foot on the55.64outside of your hands so from here kick59.519and up so we're getting height from the65.119side and then coming up into that step68.24Vault this is the first thing to70.159practice and to start doing and it helps73.159us get that height by kicking the wall77.439and understanding where the foot has to79.96be to allow us to get that that height82.799up um it's all about the hips it's all85.6about how high you can get
1 00:00:05,000 --> 00:00:14,000 when we start with the pop Vault the pop 2 00:00:09,000 --> 00:00:17,000 vault is effectively a vault but with 3 00:00:15,000 --> 00:00:22,000 like a normal Vault but you're kicking 4 00:00:17,000 --> 00:00:23,000 the side of the wall first to get 5 00:00:22,000 --> 00:00:27,000 height 6 00:00:24,000 --> 00:00:31,000 now normally the wall would be flat this 7 00:00:27,000 --> 00:00:32,000 is slightly sloped but this still the 8 00:00:31,000 --> 00:00:36,000 same thing applies you're going to use 9 00:00:33,000 --> 00:00:38,000 your foot on the side and then pop up 10 00:00:36,000 --> 00:00:43,000 higher to then get your hips up to be 11 00:00:39,000 --> 00:00:47,000 able to perform the pop vult so let's 12 00:00:43,000 --> 00:00:50,000 start with a step Vault you are going to 13 00:00:47,000 --> 00:00:55,000 kick the side of the wall Place both 14 00:00:51,000 --> 00:00:58,000 hands on and then get one foot on the 15 00:00:55,000 --> 00:01:04,000 outside of your hands so from here kick 16 00:00:59,000 --> 00:01:07,000 and up so we're getting height from the 17 00:00:65,000 --> 00:01:10,000 side and then coming up into that step 18 00:00:68,000 --> 00:01:12,000 Vault this is the first thing to 19 00:00:70,000 --> 00:01:17,000 practice and to start doing and it helps 20 00:00:73,000 --> 00:01:19,000 us get that height by kicking the wall 21 00:00:77,000 --> 00:01:22,000 and understanding where the foot has to 22 00:00:79,000 --> 00:01:24,000 be to allow us to get that that height 23 00:00:82,000 --> 00:01:28,000 up um it's all about the hips it's all 24 00:00:85,000 --> 00:01:29,000 about how high you can get
