The focus of this practice session is on developing precision and accuracy while using a rail for movement exercises. Emphasizing the importance of foot placement, the aim is for the foot to land perfectly on an upright bar during execution. The technique requires careful coordination, utilizing one hand and one foot to navigate over the bar effectively. This deliberate practice is designed to enhance balance and control.
In terms of grip, the session highlights a crucial hand positioning detail: the thumb should be curled back, which provides a safer grip by preventing slipping. A forward thumb position increases the risk of missing the bar. By ensuring the thumb is positioned behind, the grip becomes more secure, allowing for a more confident and successful execution of movements over the rail. The overall strategy reinforces the need for adequate training environments, such as scaffolding or walls with bars, to practice effectively.
Participants are encouraged to refine their skills by trying exercises that involve going over the bar with careful attention to foot and hand alignment. This session demonstrates that even small adjustments in technique can significantly impact performance. Practicing in ideal settings provides an opportunity to develop skills that enhance both safety and proficiency in balance-oriented movements.
Key Points:
- Precision in foot placement is critical for successful execution over the bar.
- Proper hand grip with the thumb curled back enhances safety and control.
- Ideal practice environments facilitate the development of balance and movement skills.
You must demonstrate the same movement as the level-3 tictac with momentum, with one or more steps into the vault, placing the foot onto the perpendicular wall higher than the corner.
However, the hip-height obstacle should now be a railing or bar instead of a wall. This is to test you hand position accuracy. The railing can be flat or circular, but no wider than a standard scaffolding bar.
Make sure your foot is placed in-line with the hip-height wall.
You must take-off on one foot, finishing with one or more steps out of the vault in any landing.
Repeat three times on each side.
height.
distance.
width.
sides.
repetitions.
landing.
takeoff.
speed.
hands.
5.4we've done the Tic Tac on walls Now's8.16the Time to practice using the rail so11.88here uh again I'm going to use one hand14.28and one foot but my foot now has to be18.6absolutely perfect and precise because22.4it has to land on this upright bar I'm25.039going to go over this bar everything27.16else is the same oh the hand though the30.56hand on here is again your thumb is33.48going to be curled back rather than flat35.6hands and thumb forward thumb back so38.399you can grab the bar like this because41.52the thumb is going to act as your safety44and if your hand is and the thumb is on46.399the front it's much easier to slip49.039forwards and miss the bar so thumb52.16behind grab it that way so again from55.039here I'm going to come up tap and down58.32okay let's do it the other way60.519tap and62.359down this is making me very accurate I'm65.32going to have to make sure my foot is in68.4the right place but yeah try it on some70.799rail again it's sometimes it could be a73.64bit tricky finding a situation like this77.08but if you do get the opportunity where79.2you've got two scaff bars or even if81.6it's a wall to a to a bar um that can be86uh advantageous to PR to to practice and88.36train on that as well as well but yep91.52give it a go one hand one foot on the95.399rail and over
1 00:00:05,000 --> 00:00:11,000 we've done the Tic Tac on walls Now's 2 00:00:08,000 --> 00:00:14,000 the Time to practice using the rail so 3 00:00:11,000 --> 00:00:17,000 here uh again I'm going to use one hand 4 00:00:14,000 --> 00:00:22,000 and one foot but my foot now has to be 5 00:00:18,000 --> 00:00:24,000 absolutely perfect and precise because 6 00:00:22,000 --> 00:00:26,000 it has to land on this upright bar I'm 7 00:00:25,000 --> 00:00:30,000 going to go over this bar everything 8 00:00:27,000 --> 00:00:33,000 else is the same oh the hand though the 9 00:00:30,000 --> 00:00:35,000 hand on here is again your thumb is 10 00:00:33,000 --> 00:00:37,000 going to be curled back rather than flat 11 00:00:35,000 --> 00:00:40,000 hands and thumb forward thumb back so 12 00:00:38,000 --> 00:00:43,000 you can grab the bar like this because 13 00:00:41,000 --> 00:00:45,000 the thumb is going to act as your safety 14 00:00:44,000 --> 00:00:49,000 and if your hand is and the thumb is on 15 00:00:46,000 --> 00:00:51,000 the front it's much easier to slip 16 00:00:49,000 --> 00:00:55,000 forwards and miss the bar so thumb 17 00:00:52,000 --> 00:00:58,000 behind grab it that way so again from 18 00:00:55,000 --> 00:01:00,000 here I'm going to come up tap and down 19 00:00:58,000 --> 00:01:02,000 okay let's do it the other way 20 00:00:60,000 --> 00:01:04,000 tap and 21 00:00:62,000 --> 00:01:08,000 down this is making me very accurate I'm 22 00:00:65,000 --> 00:01:10,000 going to have to make sure my foot is in 23 00:00:68,000 --> 00:01:13,000 the right place but yeah try it on some 24 00:00:70,000 --> 00:01:16,000 rail again it's sometimes it could be a 25 00:00:73,000 --> 00:01:18,000 bit tricky finding a situation like this 26 00:00:77,000 --> 00:01:21,000 but if you do get the opportunity where 27 00:00:79,000 --> 00:01:25,000 you've got two scaff bars or even if 28 00:00:81,000 --> 00:01:27,000 it's a wall to a to a bar um that can be 29 00:00:86,000 --> 00:01:31,000 uh advantageous to PR to to practice and 30 00:00:88,000 --> 00:01:35,000 train on that as well as well but yep 31 00:00:91,000 --> 00:01:39,000 give it a go one hand one foot on the 32 00:00:95,000 --> 00:01:39,000 rail and over
