Tutorials
Vaulting
Reverse-Step
Lesson Level : 5
Reverse and Stop
lesson
1m 14s
Video Details

Incorporating the reverse step vault into training can enhance strength and improve techniques. This drill focuses on the most challenging aspect of the movement, specifically the middle section, allowing practitioners to become accustomed to maintaining proper form. By performing the exercise slowly and with control, individuals can strengthen their core and improve their overall performance in this skill set.

The process involves transitioning one foot across while hopping up and maintaining the reverse step vault position. This method is particularly effective in engaging the obliques and abdominal muscles, which are crucial for core stability. It emphasizes the importance of holding the position, which not only fortifies the core but also boosts overall balance and control in executing the movement.

Consistently integrating this drill into training routines can lead to substantial improvements in technique and execution of the reverse step vault. Practicing this maneuver systematically will cultivate better conditioning and awareness of body mechanics. Therefore, regular application of these steps will contribute to greater mastery of the skill over time.

Key Points:

  1. Strength and technique can be improved through the reverse step vault drill, focusing on the middle section of the movement.
  2. Engaging the core muscles, particularly the obliques and abs, is essential for better performance and control.
  3. Consistent practice, performed slowly and with intent, enhances overall mastery of the reverse step vault.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Demonstrate that you can move into a reverse-step-vault and pause in the middle position where your second leg has left the ground.

Pause for 5-seconds in the middle position and then continue the reverse-step vault until completed.

This is to demonstrate you have control of your body while moving through the position.

The landing can be of any type, but repeat three times on each side.

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.
width.
Must be less than x1 times the width of a Brick-Length (215mm)
+ / -
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 on each side (6 reps in total).
landing.
Your landing must be One foot or Both Feet (Ball of the foot)
Momentum
Your momentum should be Stopped once you have landed.
Details
Any landing is acceptable.
speed.
You must complete and demonstrate at Any Speed
+ / -
Your speed can be more than specified.
Details
Speed of movement can be at any pace you require. But pausing in the middle of the movement.
Transcript
																									

														
6.359

														
to get a little bit stronger with the

													

																									

														
8.12

														
reverse step fault you can do a reverse

													

																									

														
10.92

														
and stop so it's a drill where we're

													

																									

														
13.92

														
getting used to the most awkward part of

													

																									

														
17.16

														
the movement which is the middle section

													

																									

														
19.88

														
and just holding it there so I'll show

													

																									

														
22.48

														
you what I mean so from here we're going

													

																									

														
24.24

														
to go across I'm going to hop up bring

													

																									

														
27.64

														
my foot up I'm going to come through

													

																									

														
30.279

														
through and then back okay so I'm

													

																									

														
33.84

														
holding the step Vault position reverse

													

																									

														
36.48

														
step Vault okay and you can just hold it

													

																									

														
39.2

														
here if you want but this is where

													

																									

														
41.2

														
you're going to feel the obliques

													

																									

														
42.559

														
working and the ABS working and it's

													

																									

														
45.76

														
going to help tighten up that core for

													

																									

														
48.64

														
when you are doing the reverse step vult

													

																									

														
51

														
anything done slowly and in control

													

																									

														
55.559

														
means that you're going to have much

													

																									

														
57.28

														
better technique when doing it so give

													

																									

														
60.039

														
that go throw it into your training it's

													

																									

														
62.48

														
a really good drill to to add in for the

													

																									

														
64.72

														
reverse step fault and yeah have a play
Subtitles (SRT) 
1
00:00:06,000 --> 00:00:10,000
to get a little bit stronger with the

2
00:00:08,000 --> 00:00:13,000
reverse step fault you can do a reverse

3
00:00:10,000 --> 00:00:16,000
and stop so it's a drill where we're

4
00:00:13,000 --> 00:00:18,000
getting used to the most awkward part of

5
00:00:17,000 --> 00:00:22,000
the movement which is the middle section

6
00:00:19,000 --> 00:00:23,000
and just holding it there so I'll show

7
00:00:22,000 --> 00:00:27,000
you what I mean so from here we're going

8
00:00:24,000 --> 00:00:30,000
to go across I'm going to hop up bring

9
00:00:27,000 --> 00:00:33,000
my foot up I'm going to come through

10
00:00:30,000 --> 00:00:36,000
through and then back okay so I'm

11
00:00:33,000 --> 00:00:38,000
holding the step Vault position reverse

12
00:00:36,000 --> 00:00:40,000
step Vault okay and you can just hold it

13
00:00:39,000 --> 00:00:42,000
here if you want but this is where

14
00:00:41,000 --> 00:00:45,000
you're going to feel the obliques

15
00:00:42,000 --> 00:00:48,000
working and the ABS working and it's

16
00:00:45,000 --> 00:00:50,000
going to help tighten up that core for

17
00:00:48,000 --> 00:00:54,000
when you are doing the reverse step vult

18
00:00:51,000 --> 00:00:57,000
anything done slowly and in control

19
00:00:55,000 --> 00:00:59,000
means that you're going to have much

20
00:00:57,000 --> 00:01:02,000
better technique when doing it so give

21
00:00:60,000 --> 00:01:04,000
that go throw it into your training it's

22
00:00:62,000 --> 00:01:09,000
a really good drill to to add in for the

23
00:00:64,000 --> 00:01:09,000
reverse step fault and yeah have a play