When learning how to perform a dash vault, the initial focus should be on executing a proper push-off technique from a raised surface, such as a wall or box. The process begins with the practitioner sitting atop the wall and using their hands for support. They should drive their hips forward while kicking their feet to allow for a smooth landing on the ground. This foundational movement is crucial for transitioning into the dash vault.
As the practitioner lifts their hips and pushes off, they need to emphasize the upward movement coupled with a forward drive. This motion replicates the exit phase of a dash vault. Practicing this movement not only helps in mastering the initial stage but also aids in developing the necessary abdominal strength to maintain stability while transitioning through the movements involved in the dash vault.
The landing is equally important in this sequence. The proper technique requires landing on the balls of the feet, as this helps with balance and prepares the body for subsequent actions. This initial stage serves as a vital building block for progressing further into the more advanced elements of performing a dash vault efficiently.
Key points:
- Begin by practicing the push-off technique from a raised surface to establish foundational skills.
- Focus on driving the hips forward and maintaining abdominal contraction throughout the movement.
- Ensure proper landing technique by landing on the balls of the feet for better balance and stability.
Demonstrate the exit of a dash-vault from a seated position on a chest-height or greater block / wall / obstacle.
Example:
- Start sitting on the edge of a block with your legs hanging off the edge.
- Place both hands on the corner of the wall, on each side of you.
- Lift your hips up and push forwards off the wall.
- Extend legs forwards and land on both feet.
You must use the flat part of the palm of the hands.
You must land on both feet at the same time.
The block must be chest-height or greater.
You must repeat three times.
height.
repetitions.
landing.
hands.
orientation.
5.68when starting out with the dash8.44fault the first part you really want to11.12focus on is just getting off of the edge16.119of the box or the wall or whatever so to19.56begin with sit up on top of the wall and24.8it's the push off that you want to work27.76so Place both hands on top top or on the30.8front edge and drive your hips forwards35.399and kick forwards to land on the ground37.6so from here it's that so notice I kind40.6of bring my hips up so I'm push up and44.559then drive forward so from here up and49.92down this is going to replicate the exit53.96of your dash Vault and again it can be a57.76really good drill just to61.239get on and lift up so this where you can65.159lift your bum off the the wall this is67.56going to be the first stage because69.52you're going to contract your abs and71.92you're going to be able to drive those74.439feet through so as you come through even76.759though your arms on a dash V are taking79.56impact you're still having to contract81.439your abs to hold the position for a83.68second as you pass through so up and87.56then push and land balls of the feet89.96feet land on your toes it's a twoot92.24landing and that's going to be the first94.72stage of learning how to do the dash f
1 00:00:05,000 --> 00:00:10,000 when starting out with the dash 2 00:00:08,000 --> 00:00:15,000 fault the first part you really want to 3 00:00:11,000 --> 00:00:19,000 focus on is just getting off of the edge 4 00:00:16,000 --> 00:00:24,000 of the box or the wall or whatever so to 5 00:00:19,000 --> 00:00:27,000 begin with sit up on top of the wall and 6 00:00:24,000 --> 00:00:30,000 it's the push off that you want to work 7 00:00:27,000 --> 00:00:34,000 so Place both hands on top top or on the 8 00:00:30,000 --> 00:00:36,000 front edge and drive your hips forwards 9 00:00:35,000 --> 00:00:40,000 and kick forwards to land on the ground 10 00:00:37,000 --> 00:00:43,000 so from here it's that so notice I kind 11 00:00:40,000 --> 00:00:49,000 of bring my hips up so I'm push up and 12 00:00:44,000 --> 00:00:53,000 then drive forward so from here up and 13 00:00:49,000 --> 00:00:56,000 down this is going to replicate the exit 14 00:00:53,000 --> 00:01:00,000 of your dash Vault and again it can be a 15 00:00:57,000 --> 00:01:04,000 really good drill just to 16 00:00:61,000 --> 00:01:07,000 get on and lift up so this where you can 17 00:00:65,000 --> 00:01:09,000 lift your bum off the the wall this is 18 00:00:67,000 --> 00:01:11,000 going to be the first stage because 19 00:00:69,000 --> 00:01:13,000 you're going to contract your abs and 20 00:00:71,000 --> 00:01:15,000 you're going to be able to drive those 21 00:00:74,000 --> 00:01:19,000 feet through so as you come through even 22 00:00:76,000 --> 00:01:20,000 though your arms on a dash V are taking 23 00:00:79,000 --> 00:01:23,000 impact you're still having to contract 24 00:00:81,000 --> 00:01:27,000 your abs to hold the position for a 25 00:00:83,000 --> 00:01:29,000 second as you pass through so up and 26 00:00:87,000 --> 00:01:31,000 then push and land balls of the feet 27 00:00:89,000 --> 00:01:33,000 feet land on your toes it's a twoot 28 00:00:92,000 --> 00:01:39,000 landing and that's going to be the first 29 00:00:94,000 --> 00:01:38,000 stage of learning how to do the dash f
