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Step Vault Basics
tutorial
Video Details
The safety vault, also known as the step vault, is an essential skill for anyone looking to safely navigate obstacles, whether you're a beginner just starting out or an experienced practitioner needing a reliable fallback move. Its straightforward approach makes it a great starting point, while its versatility allows for a myriad of variations as you progress. Developing confidence and control with this vault can significantly enhance your overall parkour experience, ensuring you're equipped to tackle challenges both comfortably and efficiently.
To get started with the step vault, first ensure you're warmed up properly—this promotes safety and reduces the risk of injury. Incorporating exercises that develop shoulder and arm strength as well as hip mobility, such as push-ups, burpees, and lunges, will set a solid foundation. When you're ready to practice, find a wall that is about thigh to hip height. Begin by placing both hands firmly on the wall and positioning one foot on top. Focus on pushing your hips high to create space as you move your back leg through. Timing and control are crucial here; land on the ball of your foot and step down smoothly. Initially, aim to travel in a straight line, ensuring your weight is distributed correctly towards your arms as you vault.
The key takeaway with the step vault is to prioritize space and control. As you build confidence, you can refine your technique and explore various advanced forms of this fundamental vault. Remember, practice makes perfect, so keep working on your skills, and soon you'll be vaulting over obstacles with ease and style. Enjoy the journey of improvement, and remember that the more comfortable you become, the more dynamic your movements can get.
- Always prioritize a thorough warm-up to prevent injury and improve mobility.
- Start with a wall at a comfortable height, focusing on control and creating space as you practice.
- Remember to distribute your weight towards your arms to facilitate the movement and improve your technique.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
Transcript
0.64this is a step vault or a safety vault7.81[Music]13[Music]15.28the safety vault or step vault is there18.08for maximum confidence for overcoming an20.72obstacle22.08it's allowing you to move both safely24.72and securely27.359so this vault is usually the vault that29.439is taught first to beginners because of31.76its simplicity33.28however this fault is hugely versatile36.719and can have a great range of variations39.84making it good for both beginners and42.239advanced43.52okay so what is the goal the key is46.96control and security so the more49.44confidence you feel with the vault the51.6better this is going to be because it53.36will always be your full back vault it56.16will always be the one that you are58.239going to do if you don't feel60.079comfortable with anything else62.32advanced practitioners will also use64.559this vault especially when they're66.4feeling uncomfortable and want maximum69.119reliability so nailing this down to71.92perfection is in your best interest74.439prerequisites things you need to do or77.52have before you start doing the step79.6vault you do not need any previous81.92experience and very little movement84.159ability to complete this vault at its87.119basic level the step vault is there as a89.84fundamental thing for beginners however92.799having a little bit of mobility to be94.4able to get the foot and hand on the96.24obstacle will be necessary98.88thorough warm-ups should always be done101.36start slow and gradually move into going104.56hard on the warm-ups it cannot be107.68stressed enough that a warm-up is key110.56you want to be focusing on your112.32shoulders and arms you can do a little114.479bit of quadrupedal movement we can do116.479some117.28diving monkey push-ups any normal119.439push-ups any variations of push-ups you121.84also want hip mobility with some squats124.079some burpees lunges or some jumping this127.759is going to get the legs warm so you are130.319going to feel good for that step vault132.4so the setup133.92you need to find a wall like this that136.239is roughly thigh138.879to139.68just over hip height this is going to be141.76a great general height for you to start144volts on it's going to be about as easy146.16as you can get it we're going to start148.16with both hands and a single foot to150.64create enough space under us to get up153.68on top of the wall you want a good155.44distance apart to create a large space158.8you want to place both hands on top like161.04this161.92push up163.44place one foot on top165.84create space167.68and come down169.28start with placing both hands on the171.2wall first172.48facing forwards have a good grip flat175.76with the whole palm on the wall178.159the pressure should be around the middle180.959of the hand to the ball of the thumb183.12back here you don't want to be up on the185.599front of the fingers or up like this188.48place one of your feet onto the wall190.8with the ball of the foot facing192.959forwards197.2foot trajectory199.04try to place the foot201.599up202.48over and then down onto the wall don't206.159go straight at it this is to prevent209.12clipping the foot on the corner so as211.36you go straight up clipping the foot214.239as your accuracy improves this can be216.64refined but for the beginning over219.2exaggerate the movement go a little bit221.36higher and come down223.12so up224.4over225.36down226.879try not to just go straight up this is229.599when230.4foot clips go up over down so once both235.04hands are on236.239and your foot is placed onto the wall239.28you now want to push your hips up high242behind you again you're trying to create244.56space under you so if you have less247.28mobility it means you're going to have248.879to get your hips higher so with less251.519mobility253.2here push your hips up255.92as you come through if you've got better258mobility you can be lower to get that260.72foot through this is the tricky part so263.44remove the inside arm and push the back266.24leg through the gap between the268.16stabilizing hand and foot so both hands272.639up over274.16hips high inside hand off277.199back leg278.32is going to come through so the next280.56part is landing so we've got up284.639foot285.52hips high286.88hand off288.08leg through and now we're going to place290.08the ball of that foot down onto the292.56ground first controlled and slow so if295.68we can push down land on the ball of the298foot heel off we can now step off and301.12come through and we've now successfully303.36gone over the wall305.52so cue number one307.199straight go in a straight line for now310.32remember that you're traveling in a312straight line so pick a point straight314.8in front of you and head towards it317.84cue number two is space320.56the amount of space that you can create322.88underneath you is key324.96either you have good mobility and you327.52don't have to create enough space329.12because you can get the inside leg330.88through331.759or you need to just create more space by334.8getting the hips up high337.12spacing the hands and the leg out to be339.84able to get that leg through342.32at the beginning try to move your weight344.56so that it's more towards your arms346.639rather than your foot so as you come up350.4foot comes on try to place your weight353.36your body weight more towards your arm355.84rather than your foot so don't go over358.56here try and stay over here hips up high361.919come through363.039down364.16in a straight line okay that's it for366.319the basic step vault next lesson we will368.72start to look at a whole range of basic371.199to advanced variations373.28so don't subscribe unless you really375.36want to don't like this video unless you378actually do like it don't tell anyone380.08about it if you don't think it worthy381.919enough and don't worry about any384.16comments just go spend that energy386.319training and go do some parkour instead389.2[Music]403.759you
Subtitles (SRT)
1 00:00:00,000 --> 00:00:05,000 this is a step vault or a safety vault 2 00:00:07,000 --> 00:00:10,000 [Music] 3 00:00:13,000 --> 00:00:18,000 [Music] 4 00:00:15,000 --> 00:00:20,000 the safety vault or step vault is there 5 00:00:18,000 --> 00:00:22,000 for maximum confidence for overcoming an 6 00:00:20,000 --> 00:00:24,000 obstacle 7 00:00:22,000 --> 00:00:27,000 it's allowing you to move both safely 8 00:00:24,000 --> 00:00:28,000 and securely 9 00:00:27,000 --> 00:00:31,000 so this vault is usually the vault that 10 00:00:29,000 --> 00:00:32,000 is taught first to beginners because of 11 00:00:31,000 --> 00:00:35,000 its simplicity 12 00:00:33,000 --> 00:00:39,000 however this fault is hugely versatile 13 00:00:36,000 --> 00:00:41,000 and can have a great range of variations 14 00:00:39,000 --> 00:00:42,000 making it good for both beginners and 15 00:00:42,000 --> 00:00:46,000 advanced 16 00:00:43,000 --> 00:00:48,000 okay so what is the goal the key is 17 00:00:46,000 --> 00:00:50,000 control and security so the more 18 00:00:49,000 --> 00:00:52,000 confidence you feel with the vault the 19 00:00:51,000 --> 00:00:55,000 better this is going to be because it 20 00:00:53,000 --> 00:00:57,000 will always be your full back vault it 21 00:00:56,000 --> 00:00:59,000 will always be the one that you are 22 00:00:58,000 --> 00:01:02,000 going to do if you don't feel 23 00:00:60,000 --> 00:01:04,000 comfortable with anything else 24 00:00:62,000 --> 00:01:06,000 advanced practitioners will also use 25 00:00:64,000 --> 00:01:08,000 this vault especially when they're 26 00:00:66,000 --> 00:01:11,000 feeling uncomfortable and want maximum 27 00:00:69,000 --> 00:01:14,000 reliability so nailing this down to 28 00:00:71,000 --> 00:01:16,000 perfection is in your best interest 29 00:00:74,000 --> 00:01:19,000 prerequisites things you need to do or 30 00:00:77,000 --> 00:01:21,000 have before you start doing the step 31 00:00:79,000 --> 00:01:23,000 vault you do not need any previous 32 00:00:81,000 --> 00:01:26,000 experience and very little movement 33 00:00:84,000 --> 00:01:29,000 ability to complete this vault at its 34 00:00:87,000 --> 00:01:32,000 basic level the step vault is there as a 35 00:00:89,000 --> 00:01:33,000 fundamental thing for beginners however 36 00:00:92,000 --> 00:01:35,000 having a little bit of mobility to be 37 00:00:94,000 --> 00:01:38,000 able to get the foot and hand on the 38 00:00:96,000 --> 00:01:41,000 obstacle will be necessary 39 00:00:98,000 --> 00:01:43,000 thorough warm-ups should always be done 40 00:00:101,000 --> 00:01:47,000 start slow and gradually move into going 41 00:00:104,000 --> 00:01:50,000 hard on the warm-ups it cannot be 42 00:00:107,000 --> 00:01:51,000 stressed enough that a warm-up is key 43 00:00:110,000 --> 00:01:53,000 you want to be focusing on your 44 00:00:112,000 --> 00:01:56,000 shoulders and arms you can do a little 45 00:00:114,000 --> 00:01:56,000 bit of quadrupedal movement we can do 46 00:00:116,000 --> 00:01:58,000 some 47 00:00:117,000 --> 00:01:61,000 diving monkey push-ups any normal 48 00:00:119,000 --> 00:01:63,000 push-ups any variations of push-ups you 49 00:00:121,000 --> 00:01:66,000 also want hip mobility with some squats 50 00:00:124,000 --> 00:01:70,000 some burpees lunges or some jumping this 51 00:00:127,000 --> 00:01:71,000 is going to get the legs warm so you are 52 00:00:130,000 --> 00:01:73,000 going to feel good for that step vault 53 00:00:132,000 --> 00:01:75,000 so the setup 54 00:00:133,000 --> 00:01:77,000 you need to find a wall like this that 55 00:00:136,000 --> 00:01:79,000 is roughly thigh 56 00:00:138,000 --> 00:01:80,000 to 57 00:00:139,000 --> 00:01:83,000 just over hip height this is going to be 58 00:00:141,000 --> 00:01:85,000 a great general height for you to start 59 00:00:144,000 --> 00:01:88,000 volts on it's going to be about as easy 60 00:00:146,000 --> 00:01:90,000 as you can get it we're going to start 61 00:00:148,000 --> 00:01:93,000 with both hands and a single foot to 62 00:00:150,000 --> 00:01:94,000 create enough space under us to get up 63 00:00:153,000 --> 00:01:98,000 on top of the wall you want a good 64 00:00:155,000 --> 00:01:100,000 distance apart to create a large space 65 00:00:158,000 --> 00:01:101,000 you want to place both hands on top like 66 00:00:161,000 --> 00:01:103,000 this 67 00:00:161,000 --> 00:01:104,000 push up 68 00:00:163,000 --> 00:01:107,000 place one foot on top 69 00:00:165,000 --> 00:01:108,000 create space 70 00:00:167,000 --> 00:01:110,000 and come down 71 00:00:169,000 --> 00:01:112,000 start with placing both hands on the 72 00:00:171,000 --> 00:01:115,000 wall first 73 00:00:172,000 --> 00:01:117,000 facing forwards have a good grip flat 74 00:00:175,000 --> 00:01:120,000 with the whole palm on the wall 75 00:00:178,000 --> 00:01:122,000 the pressure should be around the middle 76 00:00:180,000 --> 00:01:124,000 of the hand to the ball of the thumb 77 00:00:183,000 --> 00:01:128,000 back here you don't want to be up on the 78 00:00:185,000 --> 00:01:130,000 front of the fingers or up like this 79 00:00:188,000 --> 00:01:132,000 place one of your feet onto the wall 80 00:00:190,000 --> 00:01:134,000 with the ball of the foot facing 81 00:00:192,000 --> 00:01:134,000 forwards 82 00:00:197,000 --> 00:01:141,000 foot trajectory 83 00:00:199,000 --> 00:01:142,000 try to place the foot 84 00:00:201,000 --> 00:01:145,000 up 85 00:00:202,000 --> 00:01:148,000 over and then down onto the wall don't 86 00:00:206,000 --> 00:01:151,000 go straight at it this is to prevent 87 00:00:209,000 --> 00:01:154,000 clipping the foot on the corner so as 88 00:00:211,000 --> 00:01:156,000 you go straight up clipping the foot 89 00:00:214,000 --> 00:01:158,000 as your accuracy improves this can be 90 00:00:216,000 --> 00:01:160,000 refined but for the beginning over 91 00:00:219,000 --> 00:01:162,000 exaggerate the movement go a little bit 92 00:00:221,000 --> 00:01:164,000 higher and come down 93 00:00:223,000 --> 00:01:165,000 so up 94 00:00:224,000 --> 00:01:166,000 over 95 00:00:225,000 --> 00:01:169,000 down 96 00:00:226,000 --> 00:01:169,000 try not to just go straight up this is 97 00:00:229,000 --> 00:01:174,000 when 98 00:00:230,000 --> 00:01:175,000 foot clips go up over down so once both 99 00:00:235,000 --> 00:01:179,000 hands are on 100 00:00:236,000 --> 00:01:181,000 and your foot is placed onto the wall 101 00:00:239,000 --> 00:01:184,000 you now want to push your hips up high 102 00:00:242,000 --> 00:01:187,000 behind you again you're trying to create 103 00:00:244,000 --> 00:01:188,000 space under you so if you have less 104 00:00:247,000 --> 00:01:191,000 mobility it means you're going to have 105 00:00:248,000 --> 00:01:192,000 to get your hips higher so with less 106 00:00:251,000 --> 00:01:195,000 mobility 107 00:00:253,000 --> 00:01:197,000 here push your hips up 108 00:00:255,000 --> 00:01:199,000 as you come through if you've got better 109 00:00:258,000 --> 00:01:203,000 mobility you can be lower to get that 110 00:00:260,000 --> 00:01:205,000 foot through this is the tricky part so 111 00:00:263,000 --> 00:01:207,000 remove the inside arm and push the back 112 00:00:266,000 --> 00:01:212,000 leg through the gap between the 113 00:00:268,000 --> 00:01:214,000 stabilizing hand and foot so both hands 114 00:00:272,000 --> 00:01:216,000 up over 115 00:00:274,000 --> 00:01:218,000 hips high inside hand off 116 00:00:277,000 --> 00:01:220,000 back leg 117 00:00:278,000 --> 00:01:224,000 is going to come through so the next 118 00:00:280,000 --> 00:01:224,000 part is landing so we've got up 119 00:00:284,000 --> 00:01:226,000 foot 120 00:00:285,000 --> 00:01:227,000 hips high 121 00:00:286,000 --> 00:01:229,000 hand off 122 00:00:288,000 --> 00:01:232,000 leg through and now we're going to place 123 00:00:290,000 --> 00:01:235,000 the ball of that foot down onto the 124 00:00:292,000 --> 00:01:237,000 ground first controlled and slow so if 125 00:00:295,000 --> 00:01:240,000 we can push down land on the ball of the 126 00:00:298,000 --> 00:01:243,000 foot heel off we can now step off and 127 00:00:301,000 --> 00:01:245,000 come through and we've now successfully 128 00:00:303,000 --> 00:01:246,000 gone over the wall 129 00:00:305,000 --> 00:01:249,000 so cue number one 130 00:00:307,000 --> 00:01:251,000 straight go in a straight line for now 131 00:00:310,000 --> 00:01:254,000 remember that you're traveling in a 132 00:00:312,000 --> 00:01:257,000 straight line so pick a point straight 133 00:00:314,000 --> 00:01:259,000 in front of you and head towards it 134 00:00:317,000 --> 00:01:262,000 cue number two is space 135 00:00:320,000 --> 00:01:264,000 the amount of space that you can create 136 00:00:322,000 --> 00:01:266,000 underneath you is key 137 00:00:324,000 --> 00:01:268,000 either you have good mobility and you 138 00:00:327,000 --> 00:01:270,000 don't have to create enough space 139 00:00:329,000 --> 00:01:271,000 because you can get the inside leg 140 00:00:330,000 --> 00:01:273,000 through 141 00:00:331,000 --> 00:01:276,000 or you need to just create more space by 142 00:00:334,000 --> 00:01:279,000 getting the hips up high 143 00:00:337,000 --> 00:01:282,000 spacing the hands and the leg out to be 144 00:00:339,000 --> 00:01:283,000 able to get that leg through 145 00:00:342,000 --> 00:01:286,000 at the beginning try to move your weight 146 00:00:344,000 --> 00:01:289,000 so that it's more towards your arms 147 00:00:346,000 --> 00:01:292,000 rather than your foot so as you come up 148 00:00:350,000 --> 00:01:295,000 foot comes on try to place your weight 149 00:00:353,000 --> 00:01:298,000 your body weight more towards your arm 150 00:00:355,000 --> 00:01:301,000 rather than your foot so don't go over 151 00:00:358,000 --> 00:01:302,000 here try and stay over here hips up high 152 00:00:361,000 --> 00:01:303,000 come through 153 00:00:363,000 --> 00:01:306,000 down 154 00:00:364,000 --> 00:01:308,000 in a straight line okay that's it for 155 00:00:366,000 --> 00:01:310,000 the basic step vault next lesson we will 156 00:00:368,000 --> 00:01:312,000 start to look at a whole range of basic 157 00:00:371,000 --> 00:01:315,000 to advanced variations 158 00:00:373,000 --> 00:01:317,000 so don't subscribe unless you really 159 00:00:375,000 --> 00:01:319,000 want to don't like this video unless you 160 00:00:378,000 --> 00:01:321,000 actually do like it don't tell anyone 161 00:00:380,000 --> 00:01:324,000 about it if you don't think it worthy 162 00:00:381,000 --> 00:01:325,000 enough and don't worry about any 163 00:00:384,000 --> 00:01:329,000 comments just go spend that energy 164 00:00:386,000 --> 00:01:342,000 training and go do some parkour instead 165 00:00:389,000 --> 00:01:342,000 [Music] 166 00:00:403,000 --> 00:01:345,000 you
