Tutorials
Jumping
Precisions
Lesson Level : 8
Rail-to-Rail
lesson
4m 31s
Video Details

Practicing precise balance and control on a rail is essential for developing the necessary skills in rail-to-rail maneuvers. The process involves starting small, with initial exercises focusing on progressing from the ground to a rail, then potentially moving to more complex structures, such as walls and different rail heights. This incremental approach allows individuals to build confidence and refine their technique, which is crucial for accurate landings.

Fear of missing the landing target often hampers progress, necessitating repeated exposure to the activity to overcome anxiety. Jumping and landing with precision on the balls of the feet are foundational elements in this practice. As one becomes more accustomed to the jumps, it is encouraged to initially land and bounce off rather than sticking the landing each time, allowing for a gradual adjustment to the required commitment levels.

Once the landing technique is established, maintaining stability on the rail is emphasized. Proper grip with toes is suggested to aid in managing balance, alongside controlled arm positioning to stabilize the body upon landing. It's crucial to aim for a clean and controlled landing that can handle any potential consequences of miscalculation, ensuring safety throughout the practice. Furthermore, mastering bail techniques like the turn vault can enhance confidence and provide safety options for unexpected falls during practice.

Key points:

  1. Start practicing rail-to-rail maneuvers incrementally, focusing on balance and control.
  2. Overcoming fear through repeated exposure is essential for developing confidence in landings.
  3. Emphasize proper landing technique and stability, along with bail techniques for safety during practice.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Demonstrate a good precision landing on a circular railing, jumping from a circular railing in balance position with both feet at the same time and landing both feet at the same time. The rail width can only be standard scaffolding width or less.

The rails must be 6 heel-to-toe steps away or greater from each other and hip-height or greater.

This is to test your fine-accuracy on both take-off balance and landing position.

You must Land on the ball of the big-toe as the impact point, on the front edge of the landing target.

You must stick the landing, which requires you to have complete control of your balance once you have landed. This also means that after the initial contact of the feet, you cannot shuffle or move them from that point.

A good bend on the ankle, knee and hip where muscle contraction is being used to maintain balance.

You cannot fall forwards or backwards after landing.

Repeat five times, sticking the landing.

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 x6 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x6 times the specified amount.
Details
Rails need to be 6 Heel-to-toe steps away from each other.
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
Rail must be standard scaffolding-width or less.
repetitions.
You must complete 5 repetitions
+ / -
You can repeat more than specified.
Details
Five repetitions of sticking the jump.
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Stopped once you have landed.
Details
Landing on the ball of the foot.
takeoff.
Your takeoff must be Start with both hands and both feet.
Momentum
Your momentum should be Stopped once you have taken off.
Details
Takeoff the ball of the foot.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
Transcript
																									

														
5.12

														
so a rail to

													

																									

														
7.8

														
rail

													

																									

														
9.559

														
balance and precision so from here going

													

																									

														
12.759

														
to hold the

													

																									

														
17.64

														
balance and

													

																									

														
19.359

														
then in a control State hold the

													

																									

														
23.32

														
position so that is a railto rail

													

																									

														
26.599

														
Precision it requires a lot of skill

													

																									

														
30.72

														
to learn how to balance on a bar hold

													

																									

														
34.96

														
that position and get comfortable so you

													

																									

														
37.76

														
can then

													

																									

														
38.879

														
jump Target a very accurate Landing land

													

																									

														
43.96

														
on the balls of the feet and then

													

																									

														
46.64

														
control another

													

																									

														
48.44

														
balance start off small as I say in most

													

																									

														
51.44

														
of the vide start off small start off

													

																									

														
53.48

														
low practice going from the floor to a

													

																									

														
55.84

														
rail first practice going from a rail to

													

																									

														
59.559

														
a wall

													

																									

														
60.68

														
and then ultimately a rail to a rail

													

																									

														
63.8

														
this requires um a lot a lot of practice

													

																									

														
67.439

														
you're going to be uh fighting the fear

													

																									

														
71.08

														
of especially landing on a very accurate

													

																									

														
74.159

														
target this is uh something that Spooks

													

																									

														
77

														
a lot of people but it's really just

													

																									

														
80.119

														
exposure exposure therapy of doing over

													

																									

														
82.439

														
and over and over again the way that you

													

																									

														
84.759

														
can work up to this

													

																									

														
87.04

														
is land and bounce off first so uh you

													

																									

														
91.36

														
don't need to stick it every time to

													

																									

														
95.28

														
begin with just sort of hit it and so

													

																									

														
98.72

														
get used to committing to the jump so

													

																									

														
102

														
let's go up I'll show you so I'm going

													

																									

														
105.04

														
to get on here and be nice and

													

																									

														
108.56

														
controlled and then when I'm ready I'm

													

																									

														
110.439

														
going to land and just pop off I'm just

													

																									

														
113.399

														
going to land and drop but I'm getting

													

																									

														
116.96

														
used to the

													

																									

														
118.2

														
fear of doing the jump and that's what

													

																									

														
121.68

														
it's really about doing the jump the

													

																									

														
124.159

														
accuracy and sticking will come later

													

																									

														
126.84

														
you really want to get used to just

													

																									

														
128.479

														
committing to it getting to that bar I

													

																									

														
132.68

														
tend to pick a mark on the bar as sort

													

																									

														
135.64

														
of my target so it helps me block out

													

																									

														
140.239

														
everything else that's going on around

													

																									

														
141.959

														
me I can just Zone in onto that one Mark

													

																									

														
145.319

														
and that will be my entire world until

													

																									

														
148.08

														
I've done uh the Precision

													

																									

														
151.239

														
the balls of the Feet Again are very

													

																									

														
154.48

														
important you're landing on the balls of

													

																									

														
155.64

														
the feet and then I instantly try and

													

																									

														
157.92

														
grip with my toes so it's sort of I

													

																									

														
161.08

														
imagine sort of the claws of an eagle as

													

																									

														
163.12

														
it lands it's sort of like wrapping

													

																									

														
164.8

														
around obviously I can't but my toes are

													

																									

														
167.519

														
doing that action they're gripping as

													

																									

														
169.72

														
hard it helps me to contract my uh my

													

																									

														
173.56

														
calves and my quads and my hamstrings um

													

																									

														
176.159

														
and then my arms come out immediately

													

																									

														
179.08

														
and uh try to hold that balance the

													

																									

														
181.959

														
other thing is I've mentioned it before

													

																									

														
185.04

														
but you're not done until you're done

													

																									

														
187.799

														
once you've landed if you've landed and

													

																									

														
190.239

														
you're kind of are swaying around and

													

																									

														
191.56

														
you don't have

													

																									

														
193.04

														
control you don't have control you've

													

																									

														
195.599

														
got to be able to land it and stick it

													

																									

														
198.72

														
and that is a successful jump it's not

													

																									

														
202.959

														
land and drop off the the stick matters

													

																									

														
207.519

														
uh especially if there is consequences

													

																									

														
209.84

														
on either side of the rail in you know

													

																									

														
212.319

														
an actual scenario where you need to do

													

																									

														
214.239

														
it you need to be able to stick it and

													

																									

														
217.36

														
uh not fall down saying that though

													

																									

														
221.799

														
getting used to doing a turn volt drop

													

																									

														
225.56

														
is important as a bail technique so for

													

																									

														
229.4

														
instance if I was to

													

																									

														
231.76

														
land on the bar and then instead of uh

													

																									

														
236.64

														
trying to hold it I'm going to drop on

													

																									

														
240.079

														
uh as if I can't hold it you can drop

													

																									

														
242.879

														
into a uh turn volt situation where if

													

																									

														
247.319

														
it was on the side of a wall or on top

													

																									

														
250.04

														
of a building I'm going to save myself

													

																									

														
253.12

														
so from here I'm going to land and then

													

																									

														
255.6

														
drop into this turn volt position uh

													

																									

														
259.72

														
practicing that will also help the

													

																									

														
262.4

														
confidence of uh doing the rail PRI
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:09,000
so a rail to

2
00:00:07,000 --> 00:00:11,000
rail

3
00:00:09,000 --> 00:00:14,000
balance and precision so from here going

4
00:00:12,000 --> 00:00:14,000
to hold the

5
00:00:17,000 --> 00:00:22,000
balance and

6
00:00:19,000 --> 00:00:26,000
then in a control State hold the

7
00:00:23,000 --> 00:00:30,000
position so that is a railto rail

8
00:00:26,000 --> 00:00:34,000
Precision it requires a lot of skill

9
00:00:30,000 --> 00:00:37,000
to learn how to balance on a bar hold

10
00:00:34,000 --> 00:00:37,000
that position and get comfortable so you

11
00:00:37,000 --> 00:00:43,000
can then

12
00:00:38,000 --> 00:00:45,000
jump Target a very accurate Landing land

13
00:00:43,000 --> 00:00:47,000
on the balls of the feet and then

14
00:00:46,000 --> 00:00:50,000
control another

15
00:00:48,000 --> 00:00:53,000
balance start off small as I say in most

16
00:00:51,000 --> 00:00:55,000
of the vide start off small start off

17
00:00:53,000 --> 00:00:59,000
low practice going from the floor to a

18
00:00:55,000 --> 00:00:59,000
rail first practice going from a rail to

19
00:00:59,000 --> 00:01:03,000
a wall

20
00:00:60,000 --> 00:01:06,000
and then ultimately a rail to a rail

21
00:00:63,000 --> 00:01:10,000
this requires um a lot a lot of practice

22
00:00:67,000 --> 00:01:13,000
you're going to be uh fighting the fear

23
00:00:71,000 --> 00:01:16,000
of especially landing on a very accurate

24
00:00:74,000 --> 00:01:19,000
target this is uh something that Spooks

25
00:00:77,000 --> 00:01:22,000
a lot of people but it's really just

26
00:00:80,000 --> 00:01:24,000
exposure exposure therapy of doing over

27
00:00:82,000 --> 00:01:26,000
and over and over again the way that you

28
00:00:84,000 --> 00:01:30,000
can work up to this

29
00:00:87,000 --> 00:01:35,000
is land and bounce off first so uh you

30
00:00:91,000 --> 00:01:38,000
don't need to stick it every time to

31
00:00:95,000 --> 00:01:41,000
begin with just sort of hit it and so

32
00:00:98,000 --> 00:01:44,000
get used to committing to the jump so

33
00:00:102,000 --> 00:01:48,000
let's go up I'll show you so I'm going

34
00:00:105,000 --> 00:01:50,000
to get on here and be nice and

35
00:00:108,000 --> 00:01:52,000
controlled and then when I'm ready I'm

36
00:00:110,000 --> 00:01:56,000
going to land and just pop off I'm just

37
00:00:113,000 --> 00:01:57,000
going to land and drop but I'm getting

38
00:00:116,000 --> 00:01:60,000
used to the

39
00:00:118,000 --> 00:01:63,000
fear of doing the jump and that's what

40
00:00:121,000 --> 00:01:66,000
it's really about doing the jump the

41
00:00:124,000 --> 00:01:68,000
accuracy and sticking will come later

42
00:00:126,000 --> 00:01:71,000
you really want to get used to just

43
00:00:128,000 --> 00:01:75,000
committing to it getting to that bar I

44
00:00:132,000 --> 00:01:79,000
tend to pick a mark on the bar as sort

45
00:00:135,000 --> 00:01:81,000
of my target so it helps me block out

46
00:00:140,000 --> 00:01:85,000
everything else that's going on around

47
00:00:141,000 --> 00:01:87,000
me I can just Zone in onto that one Mark

48
00:00:145,000 --> 00:01:90,000
and that will be my entire world until

49
00:00:148,000 --> 00:01:94,000
I've done uh the Precision

50
00:00:151,000 --> 00:01:95,000
the balls of the Feet Again are very

51
00:00:154,000 --> 00:01:97,000
important you're landing on the balls of

52
00:00:155,000 --> 00:01:100,000
the feet and then I instantly try and

53
00:00:157,000 --> 00:01:102,000
grip with my toes so it's sort of I

54
00:00:161,000 --> 00:01:104,000
imagine sort of the claws of an eagle as

55
00:00:163,000 --> 00:01:107,000
it lands it's sort of like wrapping

56
00:00:164,000 --> 00:01:108,000
around obviously I can't but my toes are

57
00:00:167,000 --> 00:01:113,000
doing that action they're gripping as

58
00:00:169,000 --> 00:01:115,000
hard it helps me to contract my uh my

59
00:00:173,000 --> 00:01:118,000
calves and my quads and my hamstrings um

60
00:00:176,000 --> 00:01:121,000
and then my arms come out immediately

61
00:00:179,000 --> 00:01:124,000
and uh try to hold that balance the

62
00:00:181,000 --> 00:01:126,000
other thing is I've mentioned it before

63
00:00:185,000 --> 00:01:130,000
but you're not done until you're done

64
00:00:187,000 --> 00:01:130,000
once you've landed if you've landed and

65
00:00:190,000 --> 00:01:132,000
you're kind of are swaying around and

66
00:00:191,000 --> 00:01:135,000
you don't have

67
00:00:193,000 --> 00:01:138,000
control you don't have control you've

68
00:00:195,000 --> 00:01:142,000
got to be able to land it and stick it

69
00:00:198,000 --> 00:01:146,000
and that is a successful jump it's not

70
00:00:202,000 --> 00:01:148,000
land and drop off the the stick matters

71
00:00:207,000 --> 00:01:151,000
uh especially if there is consequences

72
00:00:209,000 --> 00:01:153,000
on either side of the rail in you know

73
00:00:212,000 --> 00:01:157,000
an actual scenario where you need to do

74
00:00:214,000 --> 00:01:161,000
it you need to be able to stick it and

75
00:00:217,000 --> 00:01:165,000
uh not fall down saying that though

76
00:00:221,000 --> 00:01:168,000
getting used to doing a turn volt drop

77
00:00:225,000 --> 00:01:171,000
is important as a bail technique so for

78
00:00:229,000 --> 00:01:176,000
instance if I was to

79
00:00:231,000 --> 00:01:179,000
land on the bar and then instead of uh

80
00:00:236,000 --> 00:01:182,000
trying to hold it I'm going to drop on

81
00:00:240,000 --> 00:01:187,000
uh as if I can't hold it you can drop

82
00:00:242,000 --> 00:01:189,000
into a uh turn volt situation where if

83
00:00:247,000 --> 00:01:192,000
it was on the side of a wall or on top

84
00:00:250,000 --> 00:01:195,000
of a building I'm going to save myself

85
00:00:253,000 --> 00:01:199,000
so from here I'm going to land and then

86
00:00:255,000 --> 00:01:201,000
drop into this turn volt position uh

87
00:00:259,000 --> 00:01:207,000
practicing that will also help the

88
00:00:262,000 --> 00:01:207,000
confidence of uh doing the rail PRI