The focus is on executing a pop Vault effectively, specifically targeting the landing directly on the exit of a step Vault. The objective is to achieve a secure landing with one foot and one hand on top of the wall, followed by a dynamic exit using the opposite foot. This technique is positioned as a progressive step in mastering vaults, aiming for both height and control during the maneuver.
Emphasizing the importance of height, the instruction mimics a standard step vault while incorporating elements that enhance ease of passage. The goal is to combine the techniques of the pop vault with a high kick-up, manipulating body positioning to allow for a smooth transition through the hips and a forward-leaning head for balance. This combination is meant to facilitate a more comfortable execution of the vault, providing a safer and more effective passage over the obstacle.
The session underscores the idea of practice and progression in learning the vault, with specific attention given to body positioning and the mechanics of the landing. As participants practice these techniques, the goal is to achieve increased comfort and skill in their vaulting abilities, ultimately enhancing their overall performance.
Key Points:
- The goal is to land securely on the wall with a pop vault technique, transitioning seamlessly into an exit.
- Height and body positioning are crucial for executing the vault effectively and safely.
- Combining skills from multiple vault techniques can improve ease and comfort during practice.
Demonstrate a pop-vault on a chest-height or higher wall that is brick-length width or less. Land with one foot on the outside of the hands. You can pause and stop before you remove the inside hand and move into a step-vault off the wall. No consistent speed is required.
This is to demonstrate that you can pop onto a wall with a drop on the other side and move into a step-vault.
Example.
- Take two steps towards a chest-height wall.
- Kick the left foot onto the side of the wall using the ball-of-the-foot 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 the right foot up on top of the wall on the outside of your right hand.
- Remove the right hand off the wall as the foot lands.
- Bring the left leg up and underneath you, passing over the wall to perform a step-vault.
- Any landing is acceptable.
You must perform three times on each side.
You must land one foot on top of the wall, on the outside of the hands, then move into the step vault position, finishing on the opposite side.
You can take any number of steps into the kick.
height.
width.
sides.
repetitions.
landing.
takeoff.
speed.
hands.
orientation.
5.92as we're progressing the pop Vault we're9.2going to try now to pop up and land13.28directly on the exit of a step Vault so18.32I want to pop up Land one foot one hand22.84on the top of the wall and exit with the26.4opposite foot driving through so let's29.96let's give that a32.399go and34.879down so again let's get that height it's38.8exactly the same as a normal step41.039vult but this time making it a little45.16bit easier to get over by combining that47.76pop Vault kick up and pass through our52.039hips are nice and high and our head is54.32leaning a bit further forward we can get56.719through much more comfortably59.8[Applause]
1 00:00:05,000 --> 00:00:12,000 as we're progressing the pop Vault we're 2 00:00:09,000 --> 00:00:18,000 going to try now to pop up and land 3 00:00:13,000 --> 00:00:22,000 directly on the exit of a step Vault so 4 00:00:18,000 --> 00:00:26,000 I want to pop up Land one foot one hand 5 00:00:22,000 --> 00:00:29,000 on the top of the wall and exit with the 6 00:00:26,000 --> 00:00:31,000 opposite foot driving through so let's 7 00:00:29,000 --> 00:00:33,000 let's give that a 8 00:00:32,000 --> 00:00:38,000 go and 9 00:00:34,000 --> 00:00:40,000 down so again let's get that height it's 10 00:00:38,000 --> 00:00:44,000 exactly the same as a normal step 11 00:00:41,000 --> 00:00:47,000 vult but this time making it a little 12 00:00:45,000 --> 00:00:51,000 bit easier to get over by combining that 13 00:00:47,000 --> 00:00:53,000 pop Vault kick up and pass through our 14 00:00:52,000 --> 00:00:56,000 hips are nice and high and our head is 15 00:00:54,000 --> 00:00:59,000 leaning a bit further forward we can get 16 00:00:56,000 --> 00:01:02,000 through much more comfortably 17 00:00:59,000 --> 00:01:02,000 [Applause]
