Playlist video : 3
Step Vault Common Faults
tutorial
Video Details
When venturing into the world of parkour, the step vault can feel a bit tricky, especially for beginners. Common mistakes can quickly hinder your progress and lead to frustration. By understanding and addressing these mistakes, like improper hand and foot placement or ineffective weight distribution, you can develop a solid foundation for executing the step vault smoothly and confidently. This tutorial will guide you through key improvements that can enhance your technique and keep your training sessions productive.
To start, focus on maintaining correct hand placement. Steepled fingers are a sign of inadequate body structure and may lead to stubbing or straining your tendons. Keep your hands flat on the ground, which will help distribute your weight effectively when transitioning into the vault. Next, mind your weight distribution; lean too much on your legs, and you’ll feel unsteady. Begin practicing on the floor to build comfort and confidence in shifting body weight from your arms. Additionally, ensure your feet and hands aren’t too close together. Spreading them apart will allow for better mobility and a smoother movement through the vault. Throughout this process, enhancing your overall mobility with exercises like deep squats and lunges will further improve your performance.
In conclusion, refining your approach to the step vault is all about small adjustments leading to significant improvements. Focus on your body structure, weight distribution, and hand and foot positioning to create a solid foundation for your technique. Remember, practice makes perfect, and embracing these tips will not only make your vaults more effective but also boost your overall parkour abilities.
- Flatten your hands and avoid steepled fingers to prevent injury.
- Lean into your arms while keeping feet and hands adequately spaced for better execution.
- Work on mobility through exercises to enhance your overall performance in the step vault.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
Transcript
0.48in this video we'll discuss and2.24demonstrate some of the common faults4.24made when starting out with the step6vault13.23[Music]15.44fault number one is steepled fingers so18.96raised fingers like this21.199so this happens if you cannot create the23.039correct body structure to create enough25.279space underneath yourself27.68unfortunately this leaves the fingers29.519susceptible to31.119stubbing them and having just a little33.28bit too much body weight on the finger35.12tendons not to mention over bending if37.76they're unable to hold you up so you39.68don't want them bending back like this41.92or you know just stubbing it a little44.48bit too much45.68this can also be an indicator of47.52strength mobility issues49.68and it also means that you're going to51.199have difficulty when you want to move on53.12to vaulting railings and thinner55.199obstacles56.879obviously you're not going to be able to58.96do that on a rail or if there's60.879something thinner you're not going to be62.719able to do this so the fix is65.04you've got to have your hands flat and66.799you've got to increase your hip height69.52or work on your mobility71.68fault number two is weight distribution74.72towards the leg76.72moving too much towards the leg usually78.96means that you're feeling uncomfortable80.56taking your body weight on the arms and82.64the upper body83.92so if85.2you go up and you're trying to do this88.08this is the problem so the fix is start91.2practicing on the floor and create the93.439structure for confidence so you want to96.32get into that position99.119moving over onto your arm101.759you can also practice using two arms to104.32get into the position do not move your106.96feet and hands once they're placed on108.96the wall so essentially when you come up111.28place both hands on the wall now once114.159they're there they're stuck there push116.399up place the foot on and now119.52you're going to bring that hand off and122.159through123.28try not to shift your weight over here125.92it's now going to be very difficult128fault number three is having your feet130.56and hands too close together so with the133.44foot and hand being too close you will135.76have to create enough space under137.28yourself again by raising your hips far139.84too high141.28alternatively you will have to have143.68great mobility to do this145.92so if you're going up like this148.64to get this back leg through you're150.4gonna have to raise up very far153.28and then get your leg through this is155.28just too close together and it's gonna157.28cause you issues in this case spread the160.239feet and hands out way more and make163.28visible marks on the wall as targets so166.239you can pick two little things on the168.239wall and just stick your hand there170.959foot on there and you're not allowed to172.72move them fault number four is space175.2underneath you176.48if the space underneath you is still too178.56small it means that your mobility needs181.28work or your feet and hands are still183.599too close185.12so here's the fix spend some more time188.319at the bottom190.159of a squat position try practicing some193.44deep lunges so you're getting really low196.239in that position you can do some crane198.8positions so you're at this bottom here202.159or you can focus on some sideways204.72monkeys so you're going out here207.599and across so across here210.879in out213.04okay so the whole idea is to get at that215.92bottom position and comfortable at that217.76bottom position220.08fault number five is knee collapsing the222.959knee can collapse and all weight placed225.76onto the hands because you don't want to228.159raise your hips higher which in turn231.28leans them forwards which won't feel233.92comfortable at all235.36so as you're up on here if your knee is238.159collapsed downwards the fix is to pull241.84it so it's facing upwards okay have the244.959foot face forwards246.64knee up get the knee pointing upwards248.959and use both arms and leg to push the251.68body weight higher253.68so from here if the knee is down and256.239you're in this position put the other258.4hand on turn the knee so it's facing up263.44mobility work will also help to open up265.84the hips a deep squat position and268.56pushing your knees out will start to270.56work this272.16so273.36in the squat position you can open up275.759wider and start pushing those knees out278.88you can place one hand on288.72sometimes it's hard to even realize what290.8the problem is so film yourself and spot293.36the mistakes fault number six is having295.919your foot facing outwards298.8so if you're on the wall and the foot is301.12facing away like this again it's going303.44to be hard to get your hips high enough306.24so keep the foot facing forwards the308.56pressure towards the ball of the foot311.039and just keep it stable active313.84tense and contracted fault number seven316.56is having the wrong motivations319.52so obtaining clean and refined technique322.639is what will help you become better when325.039other variables are introduced usually327.759speed and flow chaining things together330.72different heights and variations333.039create clear objectives and goals for334.8yourself to try and benchmark your336.56progress337.84write down what you can do and what you339.919struggle with identifying highlighting342.24and fixing those weaknesses will pay344.639tenfold in the future fault number eight347.199is rotation this happens when you're349.759rotating around the arm and moving in a352.96curve rather than going in a straight354.88line this means you're using the arm a357.199little bit too much and using it as a359.12pivot point a little bit too much so361.68this happens when you come up and you364rotate out this is not to say that you366.4can't move in this way it's just that it368.88should come as a later variation371.44nailing down the straight line should be373.28the priority draw a line perpendicular375.68to the wall on both sides with chalk or378.16something and try to take off and land381.52along the line fault number nine384is two-foot landings386unless the environment dictates a387.84two-foot landing or you're landing in a389.68precision you should be able to keep the391.919momentum going in the same direction so394.479a two-foot landing397.199is going to stop any momentum so what's399.68the fix it's landing one foot only and402.319then stepping to the next foot moving in405.36a straight line fault number 10 is408.24granularity409.759if you are unable to do the current411.759movement then the step between the413.919previous version you could do and the415.84one you're currently on is just too big418.24find a midway point on the difficulty420.4level take a regression step so go422.96backwards one step then try something425.599slightly different and then you retry428again429.52so that's it for this video431.84try and just go out and have some fun433.919and do some parkour don't worry about435.919commenting subscribing or liking or any438.72of that stuff just go and try and get441.12better at doing parkour and getting more444practical and functional446.39[Music]460.96you
Subtitles (SRT)
1 00:00:00,000 --> 00:00:03,000 in this video we'll discuss and 2 00:00:02,000 --> 00:00:05,000 demonstrate some of the common faults 3 00:00:04,000 --> 00:00:08,000 made when starting out with the step 4 00:00:06,000 --> 00:00:08,000 vault 5 00:00:13,000 --> 00:00:18,000 [Music] 6 00:00:15,000 --> 00:00:20,000 fault number one is steepled fingers so 7 00:00:18,000 --> 00:00:22,000 raised fingers like this 8 00:00:21,000 --> 00:00:25,000 so this happens if you cannot create the 9 00:00:23,000 --> 00:00:27,000 correct body structure to create enough 10 00:00:25,000 --> 00:00:29,000 space underneath yourself 11 00:00:27,000 --> 00:00:30,000 unfortunately this leaves the fingers 12 00:00:29,000 --> 00:00:32,000 susceptible to 13 00:00:31,000 --> 00:00:35,000 stubbing them and having just a little 14 00:00:33,000 --> 00:00:37,000 bit too much body weight on the finger 15 00:00:35,000 --> 00:00:39,000 tendons not to mention over bending if 16 00:00:37,000 --> 00:00:41,000 they're unable to hold you up so you 17 00:00:39,000 --> 00:00:43,000 don't want them bending back like this 18 00:00:41,000 --> 00:00:44,000 or you know just stubbing it a little 19 00:00:44,000 --> 00:00:47,000 bit too much 20 00:00:45,000 --> 00:00:49,000 this can also be an indicator of 21 00:00:47,000 --> 00:00:50,000 strength mobility issues 22 00:00:49,000 --> 00:00:52,000 and it also means that you're going to 23 00:00:51,000 --> 00:00:55,000 have difficulty when you want to move on 24 00:00:53,000 --> 00:00:56,000 to vaulting railings and thinner 25 00:00:55,000 --> 00:00:58,000 obstacles 26 00:00:56,000 --> 00:01:00,000 obviously you're not going to be able to 27 00:00:58,000 --> 00:01:01,000 do that on a rail or if there's 28 00:00:60,000 --> 00:01:04,000 something thinner you're not going to be 29 00:00:62,000 --> 00:01:06,000 able to do this so the fix is 30 00:00:65,000 --> 00:01:09,000 you've got to have your hands flat and 31 00:00:66,000 --> 00:01:10,000 you've got to increase your hip height 32 00:00:69,000 --> 00:01:14,000 or work on your mobility 33 00:00:71,000 --> 00:01:16,000 fault number two is weight distribution 34 00:00:74,000 --> 00:01:18,000 towards the leg 35 00:00:76,000 --> 00:01:19,000 moving too much towards the leg usually 36 00:00:78,000 --> 00:01:21,000 means that you're feeling uncomfortable 37 00:00:80,000 --> 00:01:23,000 taking your body weight on the arms and 38 00:00:82,000 --> 00:01:24,000 the upper body 39 00:00:83,000 --> 00:01:27,000 so if 40 00:00:85,000 --> 00:01:31,000 you go up and you're trying to do this 41 00:00:88,000 --> 00:01:33,000 this is the problem so the fix is start 42 00:00:91,000 --> 00:01:36,000 practicing on the floor and create the 43 00:00:93,000 --> 00:01:38,000 structure for confidence so you want to 44 00:00:96,000 --> 00:01:41,000 get into that position 45 00:00:99,000 --> 00:01:44,000 moving over onto your arm 46 00:00:101,000 --> 00:01:46,000 you can also practice using two arms to 47 00:00:104,000 --> 00:01:48,000 get into the position do not move your 48 00:00:106,000 --> 00:01:50,000 feet and hands once they're placed on 49 00:00:108,000 --> 00:01:53,000 the wall so essentially when you come up 50 00:00:111,000 --> 00:01:56,000 place both hands on the wall now once 51 00:00:114,000 --> 00:01:59,000 they're there they're stuck there push 52 00:00:116,000 --> 00:01:61,000 up place the foot on and now 53 00:00:119,000 --> 00:01:62,000 you're going to bring that hand off and 54 00:00:122,000 --> 00:01:65,000 through 55 00:00:123,000 --> 00:01:67,000 try not to shift your weight over here 56 00:00:125,000 --> 00:01:69,000 it's now going to be very difficult 57 00:00:128,000 --> 00:01:73,000 fault number three is having your feet 58 00:00:130,000 --> 00:01:75,000 and hands too close together so with the 59 00:00:133,000 --> 00:01:76,000 foot and hand being too close you will 60 00:00:135,000 --> 00:01:79,000 have to create enough space under 61 00:00:137,000 --> 00:01:81,000 yourself again by raising your hips far 62 00:00:139,000 --> 00:01:82,000 too high 63 00:00:141,000 --> 00:01:85,000 alternatively you will have to have 64 00:00:143,000 --> 00:01:87,000 great mobility to do this 65 00:00:145,000 --> 00:01:89,000 so if you're going up like this 66 00:00:148,000 --> 00:01:92,000 to get this back leg through you're 67 00:00:150,000 --> 00:01:94,000 gonna have to raise up very far 68 00:00:153,000 --> 00:01:97,000 and then get your leg through this is 69 00:00:155,000 --> 00:01:99,000 just too close together and it's gonna 70 00:00:157,000 --> 00:01:103,000 cause you issues in this case spread the 71 00:00:160,000 --> 00:01:106,000 feet and hands out way more and make 72 00:00:163,000 --> 00:01:107,000 visible marks on the wall as targets so 73 00:00:166,000 --> 00:01:110,000 you can pick two little things on the 74 00:00:168,000 --> 00:01:112,000 wall and just stick your hand there 75 00:00:170,000 --> 00:01:114,000 foot on there and you're not allowed to 76 00:00:172,000 --> 00:01:115,000 move them fault number four is space 77 00:00:175,000 --> 00:01:118,000 underneath you 78 00:00:176,000 --> 00:01:120,000 if the space underneath you is still too 79 00:00:178,000 --> 00:01:123,000 small it means that your mobility needs 80 00:00:181,000 --> 00:01:124,000 work or your feet and hands are still 81 00:00:183,000 --> 00:01:127,000 too close 82 00:00:185,000 --> 00:01:130,000 so here's the fix spend some more time 83 00:00:188,000 --> 00:01:133,000 at the bottom 84 00:00:190,000 --> 00:01:136,000 of a squat position try practicing some 85 00:00:193,000 --> 00:01:138,000 deep lunges so you're getting really low 86 00:00:196,000 --> 00:01:141,000 in that position you can do some crane 87 00:00:198,000 --> 00:01:143,000 positions so you're at this bottom here 88 00:00:202,000 --> 00:01:147,000 or you can focus on some sideways 89 00:00:204,000 --> 00:01:150,000 monkeys so you're going out here 90 00:00:207,000 --> 00:01:152,000 and across so across here 91 00:00:210,000 --> 00:01:155,000 in out 92 00:00:213,000 --> 00:01:157,000 okay so the whole idea is to get at that 93 00:00:215,000 --> 00:01:159,000 bottom position and comfortable at that 94 00:00:217,000 --> 00:01:162,000 bottom position 95 00:00:220,000 --> 00:01:165,000 fault number five is knee collapsing the 96 00:00:222,000 --> 00:01:167,000 knee can collapse and all weight placed 97 00:00:225,000 --> 00:01:170,000 onto the hands because you don't want to 98 00:00:228,000 --> 00:01:173,000 raise your hips higher which in turn 99 00:00:231,000 --> 00:01:175,000 leans them forwards which won't feel 100 00:00:233,000 --> 00:01:177,000 comfortable at all 101 00:00:235,000 --> 00:01:181,000 so as you're up on here if your knee is 102 00:00:238,000 --> 00:01:184,000 collapsed downwards the fix is to pull 103 00:00:241,000 --> 00:01:185,000 it so it's facing upwards okay have the 104 00:00:244,000 --> 00:01:188,000 foot face forwards 105 00:00:246,000 --> 00:01:191,000 knee up get the knee pointing upwards 106 00:00:248,000 --> 00:01:192,000 and use both arms and leg to push the 107 00:00:251,000 --> 00:01:195,000 body weight higher 108 00:00:253,000 --> 00:01:197,000 so from here if the knee is down and 109 00:00:256,000 --> 00:01:203,000 you're in this position put the other 110 00:00:258,000 --> 00:01:205,000 hand on turn the knee so it's facing up 111 00:00:263,000 --> 00:01:208,000 mobility work will also help to open up 112 00:00:265,000 --> 00:01:209,000 the hips a deep squat position and 113 00:00:268,000 --> 00:01:211,000 pushing your knees out will start to 114 00:00:270,000 --> 00:01:212,000 work this 115 00:00:272,000 --> 00:01:215,000 so 116 00:00:273,000 --> 00:01:218,000 in the squat position you can open up 117 00:00:275,000 --> 00:01:222,000 wider and start pushing those knees out 118 00:00:278,000 --> 00:01:222,000 you can place one hand on 119 00:00:288,000 --> 00:01:232,000 sometimes it's hard to even realize what 120 00:00:290,000 --> 00:01:235,000 the problem is so film yourself and spot 121 00:00:293,000 --> 00:01:238,000 the mistakes fault number six is having 122 00:00:295,000 --> 00:01:240,000 your foot facing outwards 123 00:00:298,000 --> 00:01:242,000 so if you're on the wall and the foot is 124 00:00:301,000 --> 00:01:246,000 facing away like this again it's going 125 00:00:303,000 --> 00:01:248,000 to be hard to get your hips high enough 126 00:00:306,000 --> 00:01:250,000 so keep the foot facing forwards the 127 00:00:308,000 --> 00:01:253,000 pressure towards the ball of the foot 128 00:00:311,000 --> 00:01:256,000 and just keep it stable active 129 00:00:313,000 --> 00:01:258,000 tense and contracted fault number seven 130 00:00:316,000 --> 00:01:262,000 is having the wrong motivations 131 00:00:319,000 --> 00:01:264,000 so obtaining clean and refined technique 132 00:00:322,000 --> 00:01:267,000 is what will help you become better when 133 00:00:325,000 --> 00:01:270,000 other variables are introduced usually 134 00:00:327,000 --> 00:01:272,000 speed and flow chaining things together 135 00:00:330,000 --> 00:01:274,000 different heights and variations 136 00:00:333,000 --> 00:01:276,000 create clear objectives and goals for 137 00:00:334,000 --> 00:01:277,000 yourself to try and benchmark your 138 00:00:336,000 --> 00:01:279,000 progress 139 00:00:337,000 --> 00:01:281,000 write down what you can do and what you 140 00:00:339,000 --> 00:01:283,000 struggle with identifying highlighting 141 00:00:342,000 --> 00:01:286,000 and fixing those weaknesses will pay 142 00:00:344,000 --> 00:01:289,000 tenfold in the future fault number eight 143 00:00:347,000 --> 00:01:292,000 is rotation this happens when you're 144 00:00:349,000 --> 00:01:294,000 rotating around the arm and moving in a 145 00:00:352,000 --> 00:01:296,000 curve rather than going in a straight 146 00:00:354,000 --> 00:01:298,000 line this means you're using the arm a 147 00:00:357,000 --> 00:01:301,000 little bit too much and using it as a 148 00:00:359,000 --> 00:01:303,000 pivot point a little bit too much so 149 00:00:361,000 --> 00:01:305,000 this happens when you come up and you 150 00:00:364,000 --> 00:01:308,000 rotate out this is not to say that you 151 00:00:366,000 --> 00:01:311,000 can't move in this way it's just that it 152 00:00:368,000 --> 00:01:312,000 should come as a later variation 153 00:00:371,000 --> 00:01:315,000 nailing down the straight line should be 154 00:00:373,000 --> 00:01:317,000 the priority draw a line perpendicular 155 00:00:375,000 --> 00:01:320,000 to the wall on both sides with chalk or 156 00:00:378,000 --> 00:01:323,000 something and try to take off and land 157 00:00:381,000 --> 00:01:325,000 along the line fault number nine 158 00:00:384,000 --> 00:01:327,000 is two-foot landings 159 00:00:386,000 --> 00:01:329,000 unless the environment dictates a 160 00:00:387,000 --> 00:01:331,000 two-foot landing or you're landing in a 161 00:00:389,000 --> 00:01:333,000 precision you should be able to keep the 162 00:00:391,000 --> 00:01:336,000 momentum going in the same direction so 163 00:00:394,000 --> 00:01:339,000 a two-foot landing 164 00:00:397,000 --> 00:01:342,000 is going to stop any momentum so what's 165 00:00:399,000 --> 00:01:344,000 the fix it's landing one foot only and 166 00:00:402,000 --> 00:01:347,000 then stepping to the next foot moving in 167 00:00:405,000 --> 00:01:349,000 a straight line fault number 10 is 168 00:00:408,000 --> 00:01:351,000 granularity 169 00:00:409,000 --> 00:01:353,000 if you are unable to do the current 170 00:00:411,000 --> 00:01:355,000 movement then the step between the 171 00:00:413,000 --> 00:01:357,000 previous version you could do and the 172 00:00:415,000 --> 00:01:359,000 one you're currently on is just too big 173 00:00:418,000 --> 00:01:362,000 find a midway point on the difficulty 174 00:00:420,000 --> 00:01:365,000 level take a regression step so go 175 00:00:422,000 --> 00:01:367,000 backwards one step then try something 176 00:00:425,000 --> 00:01:368,000 slightly different and then you retry 177 00:00:428,000 --> 00:01:371,000 again 178 00:00:429,000 --> 00:01:373,000 so that's it for this video 179 00:00:431,000 --> 00:01:375,000 try and just go out and have some fun 180 00:00:433,000 --> 00:01:377,000 and do some parkour don't worry about 181 00:00:435,000 --> 00:01:380,000 commenting subscribing or liking or any 182 00:00:438,000 --> 00:01:383,000 of that stuff just go and try and get 183 00:00:441,000 --> 00:01:386,000 better at doing parkour and getting more 184 00:00:444,000 --> 00:01:400,000 practical and functional 185 00:00:446,000 --> 00:01:399,000 [Music] 186 00:00:460,000 --> 00:01:402,000 you
