Tutorials
Vaulting
Speed Vault
Lesson Level : 6
Standard Speed
lesson
1m 7s
Video Details

The lesson focuses on executing the full-speed vault, transitioning from using two hands to a single hand for support during the jump. The technique involves taking off similarly to a step vault, where the individual relies primarily on one hand for power and propulsion as they prepare to leap over the obstacle. Instead of two hands touching the wall, the athlete uses one flat hand to help with balance and height, marking a key difference from previous vaulting techniques.

During the execution, it's essential to gather enough speed before taking off on the single leg. The technique relies heavily on the strength and positioning of the hand, which must support most of the body weight during the vault. Proper form is emphasized to ensure that the landing is stable, with one foot making contact with the ground first, allowing for a controlled descent that maintains momentum.

This full-speed approach represents a more advanced form of vaulting that builds on earlier foundational skills. It requires not only physical strength but also precision in timing and body control. As the athlete practices, the objective is to smoothly integrate these movements and achieve a successful vault with confidence and finesse.

Key Points:

  1. Transitioning to the full-speed vault involves using one hand to assist in the jump, differing from the traditional two-hand technique.
  2. Athletes must gather adequate speed and focus on the strength of their hand to ensure a successful landing.
  3. Mastery of this advanced technique relies on precision and body control developed from foundational skills.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Demonstrate a moving speed-vault over a hip-high wall or greater that is a standard brick-length wide or less, landing on the inside foot. Use a single hand on the wall. Perform with momentum.

Example:

  1. Start two steps away from the wall and take those two steps in, with the right foot ahead.
  2. Place the right hand on top, palm down facing forwards.
  3. Jump up, leaning onto the right arm.
  4. Bring your hips up high and bring your knees up to your chest.
  5. Remove the left hand off the wall.
  6. Pass both feet over the wall to the left of your right hand.
  7. Land on the right foot only the other side of the wall.
  8. You should be orientated straight ahead.
  9. Step to the left foot with momentum and jog out.

You must perform this three times on each side.

Hands must be flat and no steepled fingers.

No feet should touch the top of the wall.

Wall must be hip-height or greater and no wider than a standard brick-length.

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 On the same leg.
Momentum
Your momentum should be Running once you have landed.
Details
Land on the foot that is the same side as the hand on the wall.
takeoff.
Your takeoff must be Any single leg (Ball of the foot)
Momentum
Your momentum should be Running once you have taken off.
Details
Takeoff with one foot forward.
speed.
You must complete and demonstrate at Jogging-Pace
+ / -
Your speed can be more than specified.
Details
Speed of movement should be a jogging pace or faster.
hands.
The hands must be Flat hands
Details
The hands should be in a flat position, with the full palm touching. No steepled fingers or thumb tucked behind, raising the palm.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
Transcript
																									

														
6.279

														
next up we are now going to do the full

													

																									

														
8.679

														
speed Vault so instead of two hands now

													

																									

														
11.559

														
we're going to transition to one hand

													

																									

														
14.08

														
going over everything else is the same

													

																									

														
16.8

														
we're still taking off in like we would

													

																									

														
19.64

														
as a step Vault we're exiting with one

													

																									

														
21.88

														
hand and one foot but it's the single

													

																									

														
25.16

														
hand flat hand on top of the wall it can

													

																									

														
28.439

														
be left it can be right okay so let's

													

																									

														
31.199

														
give that a

													

																									

														
37.32

														
go okay so now we're gathering enough

													

																									

														
41.96

														
speed so we can take off that single leg

													

																									

														
45.28

														
hopping up the hand is doing most of the

													

																									

														
47.48

														
work we're leaning on that hand and

													

																									

														
49.92

														
Landing one foot as

													

																									

														
53.36

														
[Music]

													

																									

														
56.879

														
well and that is the full speed out
Subtitles (SRT) 
1
00:00:06,000 --> 00:00:11,000
next up we are now going to do the full

2
00:00:08,000 --> 00:00:13,000
speed Vault so instead of two hands now

3
00:00:11,000 --> 00:00:16,000
we're going to transition to one hand

4
00:00:14,000 --> 00:00:19,000
going over everything else is the same

5
00:00:16,000 --> 00:00:21,000
we're still taking off in like we would

6
00:00:19,000 --> 00:00:24,000
as a step Vault we're exiting with one

7
00:00:21,000 --> 00:00:27,000
hand and one foot but it's the single

8
00:00:25,000 --> 00:00:31,000
hand flat hand on top of the wall it can

9
00:00:28,000 --> 00:00:33,000
be left it can be right okay so let's

10
00:00:31,000 --> 00:00:33,000
give that a

11
00:00:37,000 --> 00:00:44,000
go okay so now we're gathering enough

12
00:00:41,000 --> 00:00:46,000
speed so we can take off that single leg

13
00:00:45,000 --> 00:00:49,000
hopping up the hand is doing most of the

14
00:00:47,000 --> 00:00:52,000
work we're leaning on that hand and

15
00:00:49,000 --> 00:00:55,000
Landing one foot as

16
00:00:53,000 --> 00:00:56,000
[Music]

17
00:00:56,000 --> 00:01:02,000
well and that is the full speed out