Lesson Level : 2
Standing Rail
lesson
The Lesson
Demonstrate a full speed vault over a railing or bar no wider than a standard scaffolding bar. The rail must be hip-height or greater.
Example:
- Start standing in front of the rail and place your right hand on top, palm down facing forwards.
- Jump up, leaning onto the right arm.
- Bring your hips up high and bring your knees up to your chest.
- Pass both feet over the railing to the left of your right hand.
- Land on both feet the other side of the railing.
- You can be orientated at any angle.
You must perform this three times on each side.
Rail can be flat or circular.
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 rail must be hip-height 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
Wall must be scaffolding width 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.
hands.
The hands must be Pronated Grip
Details
The hand on the rail should be pronated (palm faced downward) and fingers facing forwards.
orientation.
Your orientation must be Any Orientation
Details
Finish facing any direction on the ground the other side of the rail.