Tutorials
Vaulting
Step-Vault
Lesson Level : 9
Slow and High
lesson
2m 7s
Video Details

A new training drill involves performing exercises at height, particularly focusing on a static one-hand, one-foot step-up technique. This drill engages key muscle groups such as the abs, obliques, and hip flexors while emphasizing balance and control. The objective is to master the step vault motion with enhanced stability, allowing practitioners to develop confidence in their physical capabilities during dynamic movements.

Completing this drill is not only physically demanding but also serves as an excellent conditioning exercise. Participants are encouraged to find elevated fixtures like scaffolding or goalposts to practice, which may vary in height and thickness. Engaging in this drill can help individuals refine their skills, targeting both physical strength and mental composure while overcoming fear when working at greater heights.

Additionally, the exercises focus on building body control and mastering the fear associated with performing high-impact moves. The push for precision and safety at height reinforces crucial psychological and physical elements that can be transferred to other activities. Integrating this drill into regular training can greatly enhance overall performance and readiness for more challenging tasks.

Key Points:

  1. The drill targets core stability and control through height-based exercises, specifically a one-hand, one-foot step-up technique.
  2. Practicing at height aids physical conditioning and builds mental resilience by confronting fears related to performing elevated movements.
  3. Participants are encouraged to utilize various elevated structures to enhance their skills, with an emphasis on balance and the proper execution of the step vault.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

You must demonstrate a slow and controlled one-hand, one-foot step-vault on a round railing at full-stretch height or greater.

This is similar to level-4, but on a railing at height. It is testing your control of movement and ability of fine motor-control of your muscles.

You must hold the forward position for 10 seconds and the back position for 10 seconds without touching the bar with the second hand or dropping.

You must repeat 3 times on each side. This is a total of 1 minute per side.

Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Full-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
Full stretch height (arm up) or greater.
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
Must be a circular round railing or bar that is 48mm or less (standard scaffolding width)
sides.
You must complete and demonstrate on Left then Right Sides
Details
Must demonstrate left-hand + right foot then the right-hand + left foot.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three on each side.
speed.
You must complete and demonstrate at Slow Motion
+ / -
Your speed can be less than specified.
Details
You must move slowly and in control.
Transcript
																									

														
5.879

														
so this is a drill we did uh on the

													

																									

														
8.92

														
ground this time we are going to do

													

																									

														
13.04

														
this at height on a rail so doing the

													

																									

														
21.359

														
static one hand one foot ball of the

													

																									

														
25.199

														
foot bringing that inside leg

													

																									

														
28.96

														
up stepping through and getting that leg

													

																									

														
32.96

														
up using the hip flexer this time you're

													

																									

														
35.84

														
now going to really be working hard that

													

																									

														
39

														
ABS the obliques the hip flexor and then

													

																									

														
43.96

														
slowly bringing it

													

																									

														
47.12

														
back and

													

																									

														
49.12

														
then forwards again your hand and arm

													

																									

														
53.44

														
are going to be really working very very

													

																									

														
56.559

														
hard to keep your balance

													

																									

														
62.719

														
and that drill yeah is really going to

													

																									

														
66.119

														
take it out of you but again it's super

													

																									

														
68.479

														
good for practicing your control of the

													

																									

														
71.08

														
step Vault and get stepping up the

													

																									

														
75.36

														
confidence level it's a good

													

																									

														
77.6

														
conditioning exercise as well it's uh

													

																									

														
80.04

														
one of those ones obviously finding a a

													

																									

														
82.68

														
scaff bar that's a little bit higher it

													

																									

														
85.159

														
can be tricky sometimes but there are

													

																									

														
87.079

														
other things like goalposts is a good

													

																									

														
89.759

														
one one they're slightly thicker as well

													

																									

														
93.119

														
but yeah anything you can find and

													

																									

														
95.24

														
trying to do that step Vault drill at

													

																									

														
97.52

														
height is going to be great and it's

													

																									

														
99.84

														
also going to focus on fear as well um

													

																									

														
103.28

														
you're going to be scared up there which

													

																									

														
105.439

														
means that you're going to control

													

																									

														
107.24

														
everything a 100 times more and again

													

																									

														
111.759

														
that's going to be working your body

													

																									

														
113.6

														
super super hard so yeah have a play

													

																									

														
116.92

														
throw it into your training give it a go

													

																									

														
119.28

														
see how it goes guys
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:12,000
so this is a drill we did uh on the

2
00:00:08,000 --> 00:00:20,000
ground this time we are going to do

3
00:00:13,000 --> 00:00:21,000
this at height on a rail so doing the

4
00:00:21,000 --> 00:00:28,000
static one hand one foot ball of the

5
00:00:25,000 --> 00:00:32,000
foot bringing that inside leg

6
00:00:28,000 --> 00:00:34,000
up stepping through and getting that leg

7
00:00:32,000 --> 00:00:38,000
up using the hip flexer this time you're

8
00:00:35,000 --> 00:00:43,000
now going to really be working hard that

9
00:00:39,000 --> 00:00:47,000
ABS the obliques the hip flexor and then

10
00:00:43,000 --> 00:00:48,000
slowly bringing it

11
00:00:47,000 --> 00:00:53,000
back and

12
00:00:49,000 --> 00:00:56,000
then forwards again your hand and arm

13
00:00:53,000 --> 00:01:00,000
are going to be really working very very

14
00:00:56,000 --> 00:01:00,000
hard to keep your balance

15
00:00:62,000 --> 00:01:07,000
and that drill yeah is really going to

16
00:00:66,000 --> 00:01:10,000
take it out of you but again it's super

17
00:00:68,000 --> 00:01:14,000
good for practicing your control of the

18
00:00:71,000 --> 00:01:17,000
step Vault and get stepping up the

19
00:00:75,000 --> 00:01:19,000
confidence level it's a good

20
00:00:77,000 --> 00:01:22,000
conditioning exercise as well it's uh

21
00:00:80,000 --> 00:01:25,000
one of those ones obviously finding a a

22
00:00:82,000 --> 00:01:26,000
scaff bar that's a little bit higher it

23
00:00:85,000 --> 00:01:29,000
can be tricky sometimes but there are

24
00:00:87,000 --> 00:01:33,000
other things like goalposts is a good

25
00:00:89,000 --> 00:01:34,000
one one they're slightly thicker as well

26
00:00:93,000 --> 00:01:37,000
but yeah anything you can find and

27
00:00:95,000 --> 00:01:39,000
trying to do that step Vault drill at

28
00:00:97,000 --> 00:01:42,000
height is going to be great and it's

29
00:00:99,000 --> 00:01:44,000
also going to focus on fear as well um

30
00:00:103,000 --> 00:01:46,000
you're going to be scared up there which

31
00:00:105,000 --> 00:01:51,000
means that you're going to control

32
00:00:107,000 --> 00:01:53,000
everything a 100 times more and again

33
00:00:111,000 --> 00:01:56,000
that's going to be working your body

34
00:00:113,000 --> 00:01:58,000
super super hard so yeah have a play

35
00:00:116,000 --> 00:01:62,000
throw it into your training give it a go

36
00:00:119,000 --> 00:01:62,000
see how it goes guys