Lesson Level : 6
Pop Step Over
lesson
The Lesson
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 and move directly into the step-vault with no pausing or stopping. Momentum and consistent speed are 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 without loosing momentum or speed.
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 without loosing pace.
You can take any number of steps into the kick.
You must be going at a jogging-pace or faster.
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.
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 Opposite Foot (Ball of the foot)
Momentum
Your momentum should be Flowing once you have landed.
Details
You must land on the opposite foot to the one that kicked the wall. Flowing into the step-vault.
takeoff.
Your takeoff must be Any single leg (Ball of the foot)
Momentum
Your momentum should be Stopped once you have taken off.
Details
Any Takeoff leg is acceptable.
speed.
You must complete and demonstrate at Jogging-Pace
+ / -
Your speed can be more than specified.
Details
You must be consistently be moving at jogging-pace or faster. No pausing or stopping.
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.
