The focus is on executing the rail dash technique effectively, emphasizing the importance of hand positioning and body alignment. The speaker suggests that before performing the dash, practitioners should ensure their feet lead and hands are in the correct catching position. Wrapping the thumbs behind the bar is crucial to secure a good grip, which helps to prevent slipping off the rail.
Building confidence with the rail dash is highlighted, as it may be challenging for beginners. Practicing accuracy in hand placement is essential to successfully complete the maneuver. The speaker reinforces that with repeated attempts, the action will become more natural and less intimidating, as accuracy and technique improve over time.
The slide vault is introduced as a precursor to the rail dash, suggesting it as a technique to practice for better alignment with the rail. As the practitioner becomes more comfortable, they should work on increasing their perpendicular approach to the rail, maximizing their chances of a successful execution. The key takeaway is to maintain correct positioning to enhance performance in both the slide vault and the rail dash.
Key points:
- Proper hand positioning and thumb placement are critical for a successful rail dash.
- Beginners should practice the maneuver progressively to build confidence and improve accuracy.
- Transitioning from a slide vault helps improve alignment and execution for the rail dash.
Demonstrate a complete dash-vault with a box-jump/hurdle-jump over a hip-height or greater railing finishing on one foot only and stepping out with momentum.
Example:
- Start standing in-front of the hip-height or greater rail.
- Box-jump or hurdle-jump over the rail, aiming past it.
- Place both hands on top of the rail, on each side of you, slightly behind as you pass over.
- Extend legs forwards and land on a single foot first.
- Continue forward, stepping out of the vault and moving forwards.
The box-jump can have momentum from additional steps and does not need to be a strict two-foot box-jump take-off.
You must use the flat part of the palm of the hands. No steepling.
You must land on a single foot on the ground, stepping out and keep moving forwards.
The rail must be hip-height or greater and can be any width. It must be standard scaffolding width or less. It can also be circular or flat.
You must repeat three times.
height.
width.
sides.
repetitions.
landing.
hands.
orientation.
5.48all right let's give the rail Dash a go8.4so same thing as we've been doing13.27[Applause]14.48before both feet lead hands behind your18.76thumb catches behind the bar so from22.84here notice my hands are wrapped around25.84I've tried to stop it my hands are there28.679my thumb is behind31.039and that's how you catch the bar to then34.399push away you don't want to land flat36.96hands cuz more likely that's just going39.52to miss the bar and slip off um the rail43.6Dash yeah you kind of want to catch47.8it and through50.399so yeah the the this can be scary um if55.359you haven't done this before build up57.559using some of the other techniques that59.28you were doing on the61wall being much more accurate with the63.76rail Dash um is going to be necessary67.439because obviously your accuracy of where70.159your hands are going to be placed is73.96key but the more you do it again the76.84easier it will become focus on maybe79.759giving the slide Vault um as we did on82.96the wall we transitioned from a slide86.72Vault and turned it more and more and89.68more more so it's perpendicular to the92.2rail so uh the the slide Vault was that97.28and then you just keep turning so you99.92become more perpendicular so you're102.399coming at it straight and leading with104.759the105.719feet thumbs behind that's key grab the109.439bar push away that is the rail uh Dash114.24roll
1 00:00:05,000 --> 00:00:12,000 all right let's give the rail Dash a go 2 00:00:08,000 --> 00:00:12,000 so same thing as we've been doing 3 00:00:13,000 --> 00:00:18,000 [Applause] 4 00:00:14,000 --> 00:00:22,000 before both feet lead hands behind your 5 00:00:18,000 --> 00:00:25,000 thumb catches behind the bar so from 6 00:00:22,000 --> 00:00:27,000 here notice my hands are wrapped around 7 00:00:25,000 --> 00:00:30,000 I've tried to stop it my hands are there 8 00:00:28,000 --> 00:00:33,000 my thumb is behind 9 00:00:31,000 --> 00:00:36,000 and that's how you catch the bar to then 10 00:00:34,000 --> 00:00:39,000 push away you don't want to land flat 11 00:00:36,000 --> 00:00:42,000 hands cuz more likely that's just going 12 00:00:39,000 --> 00:00:47,000 to miss the bar and slip off um the rail 13 00:00:43,000 --> 00:00:47,000 Dash yeah you kind of want to catch 14 00:00:47,000 --> 00:00:54,000 it and through 15 00:00:50,000 --> 00:00:57,000 so yeah the the this can be scary um if 16 00:00:55,000 --> 00:00:58,000 you haven't done this before build up 17 00:00:57,000 --> 00:01:00,000 using some of the other techniques that 18 00:00:59,000 --> 00:01:03,000 you were doing on the 19 00:00:61,000 --> 00:01:07,000 wall being much more accurate with the 20 00:00:63,000 --> 00:01:09,000 rail Dash um is going to be necessary 21 00:00:67,000 --> 00:01:13,000 because obviously your accuracy of where 22 00:00:70,000 --> 00:01:16,000 your hands are going to be placed is 23 00:00:73,000 --> 00:01:18,000 key but the more you do it again the 24 00:00:76,000 --> 00:01:22,000 easier it will become focus on maybe 25 00:00:79,000 --> 00:01:25,000 giving the slide Vault um as we did on 26 00:00:82,000 --> 00:01:28,000 the wall we transitioned from a slide 27 00:00:86,000 --> 00:01:31,000 Vault and turned it more and more and 28 00:00:89,000 --> 00:01:36,000 more more so it's perpendicular to the 29 00:00:92,000 --> 00:01:39,000 rail so uh the the slide Vault was that 30 00:00:97,000 --> 00:01:42,000 and then you just keep turning so you 31 00:00:99,000 --> 00:01:43,000 become more perpendicular so you're 32 00:00:102,000 --> 00:01:45,000 coming at it straight and leading with 33 00:00:104,000 --> 00:01:48,000 the 34 00:00:105,000 --> 00:01:53,000 feet thumbs behind that's key grab the 35 00:00:109,000 --> 00:01:56,000 bar push away that is the rail uh Dash 36 00:00:114,000 --> 00:01:57,000 roll
