Lesson Level : 8
Rail Doubles
lesson
The Lesson
You must demonstrate two speed-steps with a maximum of three paces in-between on rails rather than walls. This must be performed at jogging speed or faster.
The double speed step vaults can bee either the same hand and foot combination on both or alternate sides. However you must demonstrate three combinations on each side for a total of twelve vaults (six on each side).
The speed steps must be performed at jogging-speed or faster and have the palm facing forwards and around the rail.
The rails must be hip-height or greater, circular, and a maximum of scaffolding width or less.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Hip-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the wall must be hip-height or greater.
distance.
Must be more than x3 times the distance of a Standard Pace
+ / -
You can use any distance that is more than specified.
Multiplier
x3 times the specified amount.
Details
You can take three steps in between both vaults.
width.
Must be less than x1 times the width of a Rail-Width (48mm)
+ / -
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 of the double vaults on each side (6 reps in total - 12 vaults).
landing.
Your landing must be Opposite Foot (Ball of the foot)
Momentum
Your momentum should be Still moving once you have landed.
Details
Landing on the opposite foot into a flow onto the next movement.
speed.
You must complete and demonstrate at Jogging-Pace
+ / -
Your speed can be more than specified.
Details
Speed of movement must be jogging-pace or greater.
