Lesson Level : 2
Step Irregular
lesson
2m 21s
Video Details
To successfully perform a vault, proper foot placement is essential. The inside foot, which is the one closest to the wall, should be positioned forward. This orientation allows the outside leg to swing upward effectively during the vault. Conversely, if the front leg is not positioned correctly, it could hinder the upward swing needed for a fluid motion into the vault.
Practicing the kick-off and landing with the same foot is crucial for mastering the vault. Instead of a traditional step vault, one should hop down using the same leg that was used to initiate the jump. This method helps to develop the coordination necessary for a smooth transition from the vault's ascent to its descent, reinforcing muscle memory during training.
An additional focus should be on hand positioning to aid balance and support. It's beneficial to place the other hand behind oneself as the jump is executed. This technique allows for better stability and alignment, ultimately making the landing more controlled and balanced. Over time, this practice will lead to more advanced proficiency in vaulting techniques.
Key points:
- Correct foot placement is crucial, with the inside foot forward to facilitate a better swing of the outside leg.
- Practice should involve using the same foot for both take-off and landing to enhance coordination.
- Hand positioning can significantly impact balance, with the opposite hand placed behind to improve stability during the vault.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson
Perform a standard step-vault with either one or two hands and one foot. However, you must drop the foot on top of the wall onto the ground before the normal foot lands on the floor.
Example:
- Place left hand and right foot onto the hip-height wall.
- Lift hips up and raise left leg up over the wall, but do not drop it onto the far side.
- As the leg passes the wall, hop the right foot off the wall and land with that foot instead.
- You can place the right hand on the wall behind you to correctly position you as you drop.
- Do not twist off the wall. You must finish facing the same direction you started.
You must perform this on a hip-height wall or greater. The wall width must be of standard brick-length or less.
Repeat three times on both sides.
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 Stopped once you have landed.
Details
You must land on the ground with the same leg that goes on top of the wall.
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
5.44when starting this slide9.519Vault you want to start getting used to13.44the foot placement15.76early the foot placement is effectively21.519the inside foot the one closest to the25.599wall should be28.519forwards this is because you want the31.32outside leg to be able to swing up if36.04you were in the opposite way the front39.32leg cannot swing upwards okay it hasn't43.2got any any way to do that the back leg46.12needs to swing so the back leg needs to48.36be50.239backwards to start52.68with you are going to practice a step55.48vault in this position and then you are58.92going to exit60.84with the same foot so it's not a regular63.32step Vault you are going to hop down66.159with the same leg so I'll show you from68.88here we're going to go up step vult with71.6the right foot up this leg is going to75.32come up and I'm going to drop with the78.2the right foot again so from here hop81.04down okay so I'm getting used to having84.32the right foot up and the right foot87.28down up and down91.68okay the other thing you want to focus94.36on is trying to get the other hand97.159behind you so you will notice I wasn't100.56using the hand and I was turning away103.079this time go up as I drop my right I'm107.079going to put the other hand behind me so110.36let's give that another go up hand and114.399down so now I'm facing forward I can116.68land on the right foot I'm doing a stepf119.399up with right step Vault down with the122.68right okay you'll see this with the125.56slide Vault why we do this and129.759eventually you're going to be able to131.2get all the way over the top without133.04doing the step first
Subtitles (SRT)
1 00:00:05,000 --> 00:00:13,000 when starting this slide 2 00:00:09,000 --> 00:00:15,000 Vault you want to start getting used to 3 00:00:13,000 --> 00:00:21,000 the foot placement 4 00:00:15,000 --> 00:00:24,000 early the foot placement is effectively 5 00:00:21,000 --> 00:00:28,000 the inside foot the one closest to the 6 00:00:25,000 --> 00:00:30,000 wall should be 7 00:00:28,000 --> 00:00:35,000 forwards this is because you want the 8 00:00:31,000 --> 00:00:39,000 outside leg to be able to swing up if 9 00:00:36,000 --> 00:00:43,000 you were in the opposite way the front 10 00:00:39,000 --> 00:00:45,000 leg cannot swing upwards okay it hasn't 11 00:00:43,000 --> 00:00:48,000 got any any way to do that the back leg 12 00:00:46,000 --> 00:00:50,000 needs to swing so the back leg needs to 13 00:00:48,000 --> 00:00:52,000 be 14 00:00:50,000 --> 00:00:55,000 backwards to start 15 00:00:52,000 --> 00:00:58,000 with you are going to practice a step 16 00:00:55,000 --> 00:01:00,000 vault in this position and then you are 17 00:00:58,000 --> 00:01:02,000 going to exit 18 00:00:60,000 --> 00:01:05,000 with the same foot so it's not a regular 19 00:00:63,000 --> 00:01:08,000 step Vault you are going to hop down 20 00:00:66,000 --> 00:01:11,000 with the same leg so I'll show you from 21 00:00:68,000 --> 00:01:14,000 here we're going to go up step vult with 22 00:00:71,000 --> 00:01:17,000 the right foot up this leg is going to 23 00:00:75,000 --> 00:01:20,000 come up and I'm going to drop with the 24 00:00:78,000 --> 00:01:24,000 the right foot again so from here hop 25 00:00:81,000 --> 00:01:27,000 down okay so I'm getting used to having 26 00:00:84,000 --> 00:01:31,000 the right foot up and the right foot 27 00:00:87,000 --> 00:01:34,000 down up and down 28 00:00:91,000 --> 00:01:36,000 okay the other thing you want to focus 29 00:00:94,000 --> 00:01:40,000 on is trying to get the other hand 30 00:00:97,000 --> 00:01:42,000 behind you so you will notice I wasn't 31 00:00:100,000 --> 00:01:46,000 using the hand and I was turning away 32 00:00:103,000 --> 00:01:50,000 this time go up as I drop my right I'm 33 00:00:107,000 --> 00:01:54,000 going to put the other hand behind me so 34 00:00:110,000 --> 00:01:56,000 let's give that another go up hand and 35 00:00:114,000 --> 00:01:59,000 down so now I'm facing forward I can 36 00:00:116,000 --> 00:01:62,000 land on the right foot I'm doing a stepf 37 00:00:119,000 --> 00:01:65,000 up with right step Vault down with the 38 00:00:122,000 --> 00:01:69,000 right okay you'll see this with the 39 00:00:125,000 --> 00:01:70,000 slide Vault why we do this and 40 00:00:129,000 --> 00:01:72,000 eventually you're going to be able to 41 00:00:131,000 --> 00:01:77,000 get all the way over the top without 42 00:00:133,000 --> 00:01:77,000 doing the step first
