Pop Wall - LondonParkour

Lesson Level : 4

Pop Wall

lesson

2m 14s

Video Details

The pop vault is a technique that shares similarities with the cat pass and other vaulting methods, incorporating the side of a wall for additional height. The initial focus should be on practicing a wall kick, which helps in gaining the necessary elevation. Athletes are encouraged to simulate a running start, placing their hands above their heads to push off while simultaneously raising their legs.

As practitioners become more comfortable with the pop vault, the technique transitions into performing a cat pass. This involves raising both knees and feet onto the vaulting surface, requiring the athlete to lift their hips high. It is essential to practice on higher obstacles than usual to facilitate the additional height needed for a successful vault and to ensure that all body parts are cleared properly.

The pop vault's execution mirrors that of a standard vault, emphasizing the importance of precise kicking techniques and controlled movements. Final tips recommend varying the heights of practice jumps and continuing to concentrate on a clean execution of the vault for improved performance and safety.

Key Points:

The pop vault uses a wall to gain height, beginning with wall kick practices for elevation.
Transitioning to a cat pass requires lifting knees and feet properly onto the vaulting surface.
Practicing on varied heights ensures athletes develop the skills needed for a successful vault.

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 or higher wall that is brick-length width or less. Land both feet on the inside of both hands.

This is to demonstrate that you can pop onto a wall with a drop on the other side of the wall.

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 both feet up on top of the wall in between your arms and hands.
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.

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 Both Feet (Ball of the foot)

Momentum

Your momentum should be Stopped once you have landed.

Details

Must land on both feet together between the hands.

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 leg can takeoff and kick the wall.

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 onto one hand and side.

Transcript

																									
														5.68
														okay so let's talk about the pop Vault
													
																									
														7.52
														the pop vault is similar to the cat pass
													
																									
														11.2
														or other vaults but you're now going to
													
																									
														13.759
														use the side of the wall to help you get
													
																									
														17
														height and you want to practice that bit
													
																									
														19.84
														first so practice kicking the wall get
													
																									
														22.72
														it similar to a wall
													
																									
														24.24
														run and you're going to put your hands
													
																									
														26.8
														on top and you're just going to get
													
																									
														28.48
														height so I'm going to kick and push and
													
																									
														32.04
														get my height a little bit of extra
													
																									
														35
														height um so use it as if you're
													
																									
														38.12
														stepping on a brick so uh like a step
													
																									
														42.719
														and you can roll up and go upwards uh do
													
																									
														46.239
														that a few times and push up that wasn't
													
																									
														49.199
														so good cuz I slipped a little bit
													
																									
														52.16
														but that you also don't want to happen
													
																									
														55.039
														notice that as I pushed back my head
													
																									
														57.6
														went forwards I want to just go straight
													
																									
														60.239
														up so from here there okay so I'm going
													
																									
														63.399
														straight up straight down Hands On
													
																									
														66.159
														Top as you feel more
													
																									
														68.88
														comfortable the pop Vault then
													
																									
														70.92
														translates into the cat pass so you're
													
																									
														74.32
														then going to try and bring both knees
													
																									
														76.68
														up feet up on top so let's do that so
													
																									
														81.28
														from here up and here you want to get
													
																									
														83.799
														your hips up high so you can then get
													
																									
														85.96
														your feet in and generally yeah this is
													
																									
														89.32
														done on St stuff that is a little bit
													
																									
														91.68
														higher than normal than you would
													
																									
														93.68
														normally Vault on and cuz it allows you
													
																									
														96.439
														to get that extra height to do the
													
																									
														100.56
														Vault and up and on top practice that
													
																									
														105.2
														varying Heights obviously and yeah the
													
																									
														108.719
														the the kick is very similar to the wall
													
																									
														110.479
														run work on that and then vaulting up on
													
																									
														113.56
														top the pop vault is generally done like
													
																									
														117.2
														a normal Vault where you go over
													
																									
														120.68
														but for now just focus on getting on top
													
																									
														123.88
														performing The Vault um from that kick
													
																									
														126.88
														up

Subtitles (SRT)

1
00:00:05,000 --> 00:00:10,000
okay so let's talk about the pop Vault

2
00:00:07,000 --> 00:00:13,000
the pop vault is similar to the cat pass

3
00:00:11,000 --> 00:00:16,000
or other vaults but you're now going to

4
00:00:13,000 --> 00:00:19,000
use the side of the wall to help you get

5
00:00:17,000 --> 00:00:22,000
height and you want to practice that bit

6
00:00:19,000 --> 00:00:23,000
first so practice kicking the wall get

7
00:00:22,000 --> 00:00:26,000
it similar to a wall

8
00:00:24,000 --> 00:00:28,000
run and you're going to put your hands

9
00:00:26,000 --> 00:00:31,000
on top and you're just going to get

10
00:00:28,000 --> 00:00:34,000
height so I'm going to kick and push and

11
00:00:32,000 --> 00:00:38,000
get my height a little bit of extra

12
00:00:35,000 --> 00:00:42,000
height um so use it as if you're

13
00:00:38,000 --> 00:00:46,000
stepping on a brick so uh like a step

14
00:00:42,000 --> 00:00:48,000
and you can roll up and go upwards uh do

15
00:00:46,000 --> 00:00:51,000
that a few times and push up that wasn't

16
00:00:49,000 --> 00:00:54,000
so good cuz I slipped a little bit

17
00:00:52,000 --> 00:00:57,000
but that you also don't want to happen

18
00:00:55,000 --> 00:01:00,000
notice that as I pushed back my head

19
00:00:57,000 --> 00:01:02,000
went forwards I want to just go straight

20
00:00:60,000 --> 00:01:05,000
up so from here there okay so I'm going

21
00:00:63,000 --> 00:01:08,000
straight up straight down Hands On

22
00:00:66,000 --> 00:01:10,000
Top as you feel more

23
00:00:68,000 --> 00:01:13,000
comfortable the pop Vault then

24
00:00:70,000 --> 00:01:15,000
translates into the cat pass so you're

25
00:00:74,000 --> 00:01:20,000
then going to try and bring both knees

26
00:00:76,000 --> 00:01:23,000
up feet up on top so let's do that so

27
00:00:81,000 --> 00:01:25,000
from here up and here you want to get

28
00:00:83,000 --> 00:01:28,000
your hips up high so you can then get

29
00:00:85,000 --> 00:01:30,000
your feet in and generally yeah this is

30
00:00:89,000 --> 00:01:33,000
done on St stuff that is a little bit

31
00:00:91,000 --> 00:01:35,000
higher than normal than you would

32
00:00:93,000 --> 00:01:39,000
normally Vault on and cuz it allows you

33
00:00:96,000 --> 00:01:44,000
to get that extra height to do the

34
00:00:100,000 --> 00:01:48,000
Vault and up and on top practice that

35
00:00:105,000 --> 00:01:50,000
varying Heights obviously and yeah the

36
00:00:108,000 --> 00:01:52,000
the the kick is very similar to the wall

37
00:00:110,000 --> 00:01:56,000
run work on that and then vaulting up on

38
00:00:113,000 --> 00:01:60,000
top the pop vault is generally done like

39
00:00:117,000 --> 00:01:63,000
a normal Vault where you go over

40
00:00:120,000 --> 00:01:66,000
but for now just focus on getting on top

41
00:00:123,000 --> 00:01:69,000
performing The Vault um from that kick

42
00:00:126,000 --> 00:01:69,000
up

Pop Vault Lessons