The speed vault is an advanced technique that builds on the concepts of a standard vault. Unlike the stat vault where both feet step off the ground, the speed vault involves a quick hop using the inside leg, allowing the practitioner to clear an obstacle. As the body moves over the obstacle, emphasis is placed on having a flat hand and positioning the hips high to maintain body momentum.
To properly execute a speed vault, one begins by practicing on low walls to master the movement and gain confidence. As skills develop, gradually increasing the height of the obstacle is suggested. The key part of the technique is the explosive jump from the inside leg as it aids in lifting the body over while managing the balance with a flat hand.
Overall, successful execution of the speed vault requires practice, coordination, and an understanding of body mechanics. It's essential to focus on each phase of the jump to ensure safety and effectiveness, allowing for a smooth and efficient vaulting technique.
Key Points:
- The speed vault relies on a quick hop with the inside leg rather than a two-footed launch.
- Practicing on low walls helps build technique and confidence before increasing obstacle height.
- Key elements include a flat hand position and the importance of hip height for maintaining momentum.
Demonstrate the first stage of a speed vault from a standing position, up on top of a hip-height block or wide wall.
Example:
- Start standing in front of the wall and place your right hand on top, palm down and flat.
- Jump up, leaning onto the right arm.
- Bring your hips up high and bring your knees up to your chest.
- Land your right foot onto the wall only to the left of the hand.
- The left foot should stay off the wall and stay elevated.
You must perform this three times on each side.
The wall must be hip-height or greater.
height.
width.
sides.
repetitions.
landing.
takeoff.
hands.
orientation.
6.52the speed vault is like the big brother10.24of the stat Vault with a stat Vault we13.759are putting one foot on this time no17.88feet go on you're just stepping straight20.16you're just going straight over it's22.6sort of a hop with the inside leg so26.56from here up and down okay30.92start with a low32.8wall practice the step Vault up and over37.52but it's that inside leg that does the40.879jump and gets us44.039over46.76okay the speed Vault needs a flat hand51.64and you want to get your hips high like53.64usual with most other vaults it's about55.96the hips and getting your body weight59.239over the top of the hand practice it on62.199a low wall gradually build up where64.559you're practicing the hop over the top
1 00:00:06,000 --> 00:00:13,000 the speed vault is like the big brother 2 00:00:10,000 --> 00:00:17,000 of the stat Vault with a stat Vault we 3 00:00:13,000 --> 00:00:19,000 are putting one foot on this time no 4 00:00:17,000 --> 00:00:21,000 feet go on you're just stepping straight 5 00:00:20,000 --> 00:00:26,000 you're just going straight over it's 6 00:00:22,000 --> 00:00:30,000 sort of a hop with the inside leg so 7 00:00:26,000 --> 00:00:32,000 from here up and down okay 8 00:00:30,000 --> 00:00:36,000 start with a low 9 00:00:32,000 --> 00:00:40,000 wall practice the step Vault up and over 10 00:00:37,000 --> 00:00:43,000 but it's that inside leg that does the 11 00:00:40,000 --> 00:00:45,000 jump and gets us 12 00:00:44,000 --> 00:00:51,000 over 13 00:00:46,000 --> 00:00:52,000 okay the speed Vault needs a flat hand 14 00:00:51,000 --> 00:00:55,000 and you want to get your hips high like 15 00:00:53,000 --> 00:00:58,000 usual with most other vaults it's about 16 00:00:55,000 --> 00:01:01,000 the hips and getting your body weight 17 00:00:59,000 --> 00:01:04,000 over the top of the hand practice it on 18 00:00:62,000 --> 00:01:10,000 a low wall gradually build up where 19 00:00:64,000 --> 00:01:09,000 you're practicing the hop over the top
