Tutorial

																									

														
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hey everybody we are looking at
													
																									

														
2.159
														
technical details today in this fourth
													
																									

														
4
														
video of the step vault series we're
													
																									

														
5.759
														
going to be looking at everything from
													
																									

														
7.44
														
biomechanics mobility flexibility we're
													
																									

														
10.48
														
going to be looking at torque chains and
													
																									

														
13.12
														
a lot of other bits and pieces to do
													
																									

														
15.44
														
with the step vault
													
																									

														
22.77
														
[Music]
													
																									

														
24.56
														
part one is biomechanics in this video
													
																									

														
27.439
														
we're going to go and dissect the
													
																									

														
29.439
														
movement down into its component parts
													
																									

														
32.32
														
it's important to understand that the
													
																									

														
33.92
														
step vault is what we call a
													
																									

														
35.92
														
contralateral movement which means that
													
																									

														
38
														
the opposite limbs are used the main
													
																									

														
40.96
														
muscle groups will depend on the
													
																									

														
42.64
														
situation and the environment
													
																									

														
44.96
														
but you will find that
													
																									

														
47.44
														
a lot of the muscle groups are going to
													
																									

														
48.96
														
be used so tricep deltoids biceps are
													
																									

														
52.64
														
going to be used for the arms your
													
																									

														
54.64
														
hamstrings your glutes your quads your
													
																									

														
56.879
														
hip flexors are all going to be used for
													
																									

														
58.64
														
the legs
													
																									

														
59.84
														
we can break down this vault into three
													
																									

														
62.079
														
steps number one is the entry phase this
													
																									

														
66
														
is generally a short concentric so we
													
																									

														
69.119
														
are going to contract muscles make them
													
																									

														
71.119
														
shorter and then in eccentric which is
													
																									

														
74.32
														
lengthening of the muscles where we're
													
																									

														
76.08
														
going to go up here
													
																									

														
77.6
														
phase number two is an isometric hold so
													
																									

														
80.64
														
we're holding our body structure to be
													
																									

														
83.2
														
able to get that back leg
													
																									

														
85.119
														
through
													
																									

														
86.4
														
phase three is the exit so the x6 stage
													
																									

														
89.84
														
again is going to have eccentric and
													
																									

														
91.92
														
concentric so from the back leg and the
													
																									

														
95.28
														
front arm are going to bend but the
													
																									

														
97.439
														
front leg is going to extend
													
																									

														
100.479
														
out to land and then you're going to
													
																									

														
102.88
														
push away again and that they're going
													
																									

														
106
														
to have an eccentric phase where they're
													
																									

														
108.24
														
extending again
													
																									

														
110.24
														
range of motion and mobility
													
																									

														
113.36
														
as mentioned in the first video the step
													
																									

														
116
														
vault doesn't require a huge amount of
													
																									

														
118.24
														
range of motion to be effective which is
													
																									

														
120.64
														
one of the reasons for its low
													
																									

														
122.399
														
requirements to perform
													
																									

														
124.479
														
however having better range of motion
													
																									

														
127.04
														
gives you more adaptability to smaller
													
																									

														
129.599
														
spaces and awkward scenarios if you
													
																									

														
132.56
														
can't get into the correct positions
													
																									

														
134.72
														
then mobility is usually the issue as a
													
																									

														
137.84
														
quick example
													
																									

														
139.2
														
of the difference between flexibility
													
																									

														
141.28
														
and mobility
													
																									

														
143.04
														
you can get into the step vault position
													
																									

														
145.76
														
where you have the flexibility to get
													
																									

														
149.12
														
onto the wall in a very very wide stance
													
																									

														
152.8
														
so for instance you could put your foot
													
																									

														
155.44
														
way down here and your hand here
													
																									

														
158.4
														
that's your flexibility you you know you
													
																									

														
161.12
														
could get into this position but the
													
																									

														
163.44
														
problem is you don't have any power and
													
																									

														
165.76
														
control in this position so your
													
																									

														
168.84
														
mobility is not this range so
													
																									

														
172.08
														
flexibility range i can
													
																									

														
174.64
														
i i can't really hold that position but
													
																									

														
177.92
														
as soon as i bring back the flexibility
													
																									

														
180.08
														
a little bit
													
																									

														
182.64
														
this would roughly be my mobility range
													
																									

														
185.599
														
so my mobility max mobility is a roughly
													
																									

														
188.959
														
there because now i can actually create
													
																									

														
192.08
														
power and control behind this range so
													
																									

														
195.44
														
from here i can now get up and through
													
																									

														
199.36
														
that would be the difference between
													
																									

														
201.12
														
flexibility and mobility so this next
													
																									

														
204.319
														
part we are going to be talking about
													
																									

														
206.159
														
torque chains and tension
													
																									

														
208.72
														
so we're going to be talking about
													
																									

														
210.239
														
torque chains and tension
													
																									

														
213.599
														
the pushing action so when you're
													
																									

														
215.519
														
pushing something this requires an
													
																									

														
218.319
														
internal torque or an internal type
													
																									

														
220.56
														
tension on the shoulder so when we're
													
																									

														
223.44
														
pushing up we want an internal tension
													
																									

														
226.879
														
okay
													
																									

														
227.84
														
not rotation so no rotation is required
													
																									

														
231.68
														
the legs also have an internal tension
													
																									

														
234.48
														
for stability
													
																									

														
236
														
so from here and here you want to
													
																									

														
238.72
														
imagine that you are twisting the wall
													
																									

														
242
														
inwards so from here
													
																									

														
244.319
														
there's an internal talk
													
																									

														
246.799
														
not an external torque so if you were
													
																									

														
249.2
														
pushing externally this would be wrong
													
																									

														
251.92
														
you're not going to create as much as
													
																									

														
253.68
														
much power but if there's an internal
													
																									

														
255.92
														
torque so you're turning inwards without
													
																									

														
258.639
														
actually rotating inwards the tension is
													
																									

														
261.12
														
there but the movement is not there
													
																									

														
263.84
														
that is what you want to look for
													
																									

														
266.8
														
so don't worry about what you look like
													
																									

														
269.36
														
just worry about what muscles and what
													
																									

														
271.919
														
muscle groups are feeling the strain
													
																									

														
274.96
														
trajectory
													
																									

														
276.8
														
so the initial idea is to move in a
													
																									

														
279.199
														
straight line with minimal up and down
													
																									

														
282.24
														
motion so efficiency really just means
													
																									

														
285.6
														
less wild and unnecessary movement and
													
																									

														
288.639
														
using the power you're generating to do
													
																									

														
291.6
														
the job that's needed but only that
													
																									

														
295.12
														
body position
													
																									

														
296.96
														
so hip stability and control from the
													
																									

														
300.8
														
lower abs the erectors and your glutes
													
																									

														
305.68
														
basically play a large part in
													
																									

														
307.759
														
positioning your hips they should always
													
																									

														
310.88
														
be working to be facing forwards and
													
																									

														
313.68
														
driving towards that straight line path
													
																									

														
317.12
														
so if you find that the hips are moving
													
																									

														
319.84
														
and twisting a lot so you're kind of
													
																									

														
322
														
coming up and turning and coming through
													
																									

														
325.84
														
you want to reduce that
													
																									

														
327.68
														
the way to reduce that is contracting
													
																									

														
330.72
														
everything so squeeze your butt squeeze
													
																									

														
332.639
														
your abs your quads your hamstrings and
													
																									

														
336
														
the way that you want to do this is if
													
																									

														
338.16
														
you are going into this contracted
													
																									

														
341.28
														
your hips are going to be less wild
													
																									

														
343.84
														
moving around
													
																									

														
345.36
														
a strong and stable body structure will
													
																									

														
348.08
														
give you more confidence in performing
													
																									

														
350.4
														
the step vault there should always be
													
																									

														
352.24
														
tension within the whole movement try
													
																									

														
354.32
														
not to release at any stage and a
													
																									

														
357.68
														
contract release contract action will
													
																									

														
361.199
														
take more time and you'll lose power and
													
																									

														
363.52
														
control
													
																									

														
364.56
														
so when the three stages of the entry
													
																									

														
367.199
														
the hold and the exit if you are
													
																									

														
370.4
														
contracting with this part of push up
													
																									

														
373.759
														
and then you kind of relax and then
													
																									

														
375.759
														
tense again to push through
													
																									

														
378.319
														
and then down
													
																									

														
379.84
														
you're losing control and power
													
																									

														
382.72
														
what you really want to be doing is
													
																									

														
384.4
														
contracting everything so on the entry
													
																									

														
387.36
														
the hold and the exit you are not losing
													
																									

														
390.16
														
any body structure or contraction so
													
																									

														
392.479
														
contract here come up still holding and
													
																									

														
396.319
														
release i'm still holding and then you
													
																									

														
398.479
														
can release
													
																									

														
400.08
														
if you have issues holding the body
													
																									

														
401.919
														
structure or shape then try holding your
													
																									

														
404.319
														
breath during the holding phase
													
																									

														
407.44
														
this is going to create what we call
													
																									

														
409.12
														
inter abdominal pressure and spinal
													
																									

														
411.599
														
stability
													
																									

														
413.039
														
similar to power lifters both the
													
																									

														
415.599
														
concentric and eccentric phase needs
													
																									

														
418.319
														
full stability you can breathe out on
													
																									

														
421.36
														
the eccentric part of the movement so
													
																									

														
424.08
														
the exiting of the vault but this will
													
																									

														
427.36
														
also help remove the kind of contract
													
																									

														
430.4
														
release contract mistake so as you're
													
																									

														
433.039
														
doing this so you're going to contract
													
																									

														
435.68
														
before you do the movement remember and
													
																									

														
438.319
														
as you're going to go into it take a
													
																									

														
439.919
														
breath in and hold it so
													
																									

														
443.12
														
here you're keeping your breath
													
																									

														
447.28
														
and breathe out recovery work make sure
													
																									

														
450.319
														
you spend time on recovery work
													
																									

														
453.039
														
the primary muscle group to focus on for
													
																									

														
455.44
														
stretching which is always done after
													
																									

														
457.919
														
your training
													
																									

														
459.199
														
are
													
																									

														
460.08
														
so number one is the triceps so behind
													
																									

														
463.12
														
your arm here
													
																									

														
465.039
														
this is because we do pushing a lot with
													
																									

														
468.16
														
the step vault and one way of doing this
													
																									

														
471.199
														
is placing the arm behind your head
													
																									

														
473.44
														
using your other hand here and don't
													
																									

														
475.84
														
forget that this is the muscle group
													
																									

														
477.759
														
that you are stretching so really try to
													
																									

														
480.319
														
feel that number two is your deltoids
													
																									

														
483.36
														
and this is because we use them for
													
																									

														
485.28
														
stabilization a quick way of using a
													
																									

														
488.479
														
stretch is across the arm here but try
													
																									

														
491.759
														
and drop the shoulder and pull out
													
																									

														
494.16
														
across
													
																									

														
495.199
														
then as long as you're feeling the
													
																									

														
496.56
														
stretch in the shoulder that's all that
													
																									

														
498.639
														
matters
													
																									

														
500.16
														
number three is your forearms and this
													
																									

														
502.8
														
is because we hold our body
													
																									

														
504.96
														
up on the wall with your hand back like
													
																									

														
507.44
														
this so our forearms here
													
																									

														
509.84
														
can get tired
													
																									

														
511.84
														
the way that we stretch them is you can
													
																									

														
514.08
														
turn your hands back and lean into it
													
																									

														
516.959
														
you should feel the stretch along the
													
																									

														
519.839
														
forearms you can move them around
													
																									

														
523.839
														
number four is going to be your calf
													
																									

														
526
														
muscles
													
																									

														
527.04
														
so from holding the foot position on the
													
																									

														
529.839
														
ball of the foot and keeping the toe
													
																									

														
532.16
														
high when we're up on the wall so here
													
																									

														
535.04
														
is here
													
																									

														
536.56
														
the calf is doing work
													
																									

														
538.48
														
so the way that we stretch them
													
																									

														
541.36
														
facing the wall you can place your foot
													
																									

														
544
														
up and bring your hip towards the wall
													
																									

														
549.04
														
number five is the quads so this big
													
																									

														
551.76
														
group of muscles here this is because
													
																									

														
554.16
														
again we're stabilizing of the body on
													
																									

														
556.56
														
top of the wall in an isometric position
													
																									

														
559.68
														
these get used a lot so the way we're
													
																									

														
562.16
														
going to do that is just grab the foot
													
																									

														
564.24
														
behind you and instead of just holding
													
																									

														
566.72
														
this to this position you are going to
													
																									

														
568.959
														
try and bring the heel to the bum and
													
																									

														
570.64
														
then we're going to actively try and
													
																									

														
572.16
														
push the hip forwards so there and you
													
																									

														
575.12
														
should feel the stretch on the quad
													
																									

														
578.24
														
lastly number six we're going to focus
													
																									

														
580.08
														
on the hamstrings so from here you're
													
																									

														
582.72
														
going to place your foot up on top of a
													
																									

														
584.56
														
wall
													
																									

														
585.76
														
and you want to pivot from the hip so
													
																									

														
588.56
														
you don't want to just lie forwards with
													
																									

														
590.32
														
the spine bending you want to come up
													
																									

														
592.64
														
straight and try and keep your body
													
																									

														
595.6
														
aligned upwards and then we're going to
													
																									

														
598
														
tilt forwards from the hip so you're
													
																									

														
600.16
														
pivoting forwards at the hip and this is
													
																									

														
602.48
														
where you should feel the hamstring you
													
																									

														
605.279
														
don't need to worry about going too far
													
																									

														
607.279
														
forwards just try and bring the chest
													
																									

														
609.68
														
and the whole body forwards towards the
													
																									

														
611.76
														
knee
													
																									

														
612.72
														
imbalances
													
																									

														
614.399
														
make sure you spend more time on your
													
																									

														
617.6
														
weaker side otherwise over time you're
													
																									

														
620.24
														
going to build up more and more
													
																									

														
621.839
														
imbalance within your body
													
																									

														
624
														
at best this can lead to being less
													
																									

														
626.48
														
functional within certain situations
													
																									

														
629.2
														
and at worst it can cause postural
													
																									

														
631.44
														
issues and difficulty when it comes to
													
																									

														
634.48
														
harder vaults when there's more stress
													
																									

														
636.959
														
applied
													
																									

														
638.16
														
so you'll see this with a cat pass where
													
																									

														
641.839
														
you'll lean towards your dominant side
													
																									

														
644.16
														
so for instance a lot of people are
													
																									

														
646
														
right-handed so when they try to do the
													
																									

														
648.48
														
cat pass
													
																									

														
649.839
														
it will look like that for a long period
													
																									

														
652.56
														
of time because their more dominant side
													
																									

														
654.8
														
is taking over
													
																									

														
656.399
														
this is similar for the climax so as the
													
																									

														
659.44
														
person comes up onto the wall you'll see
													
																									

														
661.6
														
one arm and then the other arm coming up
													
																									

														
665.04
														
because again the dominant side is doing
													
																									

														
667.519
														
the work
													
																									

														
668.959
														
assistance work
													
																									

														
671.12
														
here are some examples of assistance
													
																									

														
673.68
														
exercises that you can use as
													
																									

														
675.839
														
conditioning that will increase physical
													
																									

														
678.16
														
attributes such as power strength
													
																									

														
680.64
														
mobility to help make the stepfall
													
																									

														
683.44
														
easier at all ability levels
													
																									

														
686.079
														
number one single leg box jumps so from
													
																									

														
688.64
														
here
													
																									

														
689.519
														
up and down
													
																									

														
691.76
														
up
													
																									

														
693.12
														
down
													
																									

														
694.24
														
number two step ups on a box
													
																									

														
697.89
														
[Applause]
													
																									

														
702.399
														
number three lunges make sure you're
													
																									

														
704.32
														
pushing up on the front leg
													
																									

														
713.519
														
number four is dips on a wall
													
																									

														
722.8
														
number five is hip mobility in squat
													
																									

														
725.6
														
position
													
																									

														
726.72
														
so getting down here
													
																									

														
729.04
														
moving around
													
																									

														
731.68
														
and number six is wrist mobility so you
													
																									

														
734.56
														
can use the backs of the hands
													
																									

														
736.48
														
and trying to put more weight on them
													
																									

														
738.88
														
you can move them around
													
																									

														
746.16
														
this is going to help when you're in
													
																									

														
747.68
														
that position on the wall
													
																									

														
750.24
														
this is a very uncommon topic for people
													
																									

														
752.32
														
to acknowledge and talk about but it's
													
																									

														
755.04
														
wise to be aware of the most common
													
																									

														
756.959
														
mistakes and injuries made
													
																									

														
759.279
														
so number one is something we've already
													
																									

														
761.68
														
covered and that's clipping your foot
													
																									

														
764.32
														
this generally happens from fatigue or
													
																									

														
766.88
														
mobility issues or reduced concentration
													
																									

														
770.48
														
either way the foot clips the wall
													
																									

														
773.68
														
when you come up you kick the wall
													
																									

														
776.079
														
because it hasn't been raised high
													
																									

														
778.24
														
enough and the person falls over the
													
																									

														
780.639
														
wall in front of it
													
																									

														
782.639
														
injury to
													
																									

														
783.92
														
the shin
													
																									

														
784.959
														
and from the wrist from catching
													
																									

														
787.36
														
themselves on the floor are the most
													
																									

														
789.12
														
common injuries
													
																									

														
791.04
														
number two is the hand slips off the
													
																									

														
793.44
														
front of the obstacle
													
																									

														
795.76
														
misjudgment of the hand position
													
																									

														
797.68
														
accuracy usually from either going too
													
																									

														
800.399
														
fast or with reduced concentration again
													
																									

														
804
														
can cause the person to slip and
													
																									

														
806.24
														
basically go head first this time
													
																									

														
809.04
														
over the obstacle
													
																									

														
810.399
														
this happens more on things like
													
																									

														
812.399
														
railings and thinner walls because
													
																									

														
814.639
														
obviously your accuracy has to improve
													
																									

														
817.76
														
number three is catching your knee
													
																									

														
821.839
														
lastly this comes from not raising the
													
																									

														
824.8
														
hips up high enough and not judging the
													
																									

														
827.279
														
required amount of space and mobility
													
																									

														
829.519
														
needed to get the back leg through
													
																									

														
832.24
														
so as you come up here
													
																									

														
834.24
														
this is basically catching the knee
													
																									

														
836.639
														
right here as you bring it through
													
																									

														
840
														
back knee clips the corner of the wall
													
																									

														
841.92
														
and usually causes either a bruise or a
													
																									

														
844.079
														
cut on the knee itself at worst
													
																									

														
847.199
														
if you're coming up and you catch your
													
																									

														
848.959
														
knee again this is you going forwards
													
																									

														
852.72
														
so that's it for this video
													
																									

														
855.04
														
try and just go out and have some fun
													
																									

														
857.12
														
and do some parkour don't worry about
													
																									

														
859.199
														
commenting subscribing or liking or any
													
																									

														
862
														
of that stuff just go and try and get
													
																									

														
864.399
														
better at doing parkour and getting more
													
																									

														
867.199
														
practical and functional
													
																									

														
869.11
														
[Music]
													
																									

														
883.68
														
you
													
																							

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hey everybody we are looking at

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technical details today in this fourth

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video of the step vault series we're

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going to be looking at everything from

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biomechanics mobility flexibility we're

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going to be looking at torque chains and

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a lot of other bits and pieces to do

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with the step vault

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[Music]

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part one is biomechanics in this video

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we're going to go and dissect the

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movement down into its component parts

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it's important to understand that the

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step vault is what we call a

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contralateral movement which means that

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the opposite limbs are used the main

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muscle groups will depend on the

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situation and the environment

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but you will find that

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a lot of the muscle groups are going to

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be used so tricep deltoids biceps are

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going to be used for the arms your

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hamstrings your glutes your quads your

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hip flexors are all going to be used for

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the legs

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we can break down this vault into three

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steps number one is the entry phase this

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is generally a short concentric so we

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are going to contract muscles make them

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shorter and then in eccentric which is

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lengthening of the muscles where we're

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going to go up here

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phase number two is an isometric hold so

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we're holding our body structure to be

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able to get that back leg

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through

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phase three is the exit so the x6 stage

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again is going to have eccentric and

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concentric so from the back leg and the

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front arm are going to bend but the

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front leg is going to extend

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out to land and then you're going to

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push away again and that they're going

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to have an eccentric phase where they're

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extending again

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range of motion and mobility

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as mentioned in the first video the step

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vault doesn't require a huge amount of

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range of motion to be effective which is

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one of the reasons for its low

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requirements to perform

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however having better range of motion

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gives you more adaptability to smaller

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spaces and awkward scenarios if you

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can't get into the correct positions

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then mobility is usually the issue as a

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quick example

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of the difference between flexibility

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and mobility

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you can get into the step vault position

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where you have the flexibility to get

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onto the wall in a very very wide stance

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so for instance you could put your foot

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way down here and your hand here

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that's your flexibility you you know you

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could get into this position but the

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problem is you don't have any power and

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control in this position so your

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mobility is not this range so

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flexibility range i can

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i i can't really hold that position but

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as soon as i bring back the flexibility

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a little bit

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this would roughly be my mobility range

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so my mobility max mobility is a roughly

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there because now i can actually create

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power and control behind this range so

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from here i can now get up and through

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that would be the difference between

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flexibility and mobility so this next

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part we are going to be talking about

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torque chains and tension

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so we're going to be talking about

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torque chains and tension

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the pushing action so when you're

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pushing something this requires an

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internal torque or an internal type

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tension on the shoulder so when we're

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pushing up we want an internal tension

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okay

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not rotation so no rotation is required

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the legs also have an internal tension

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for stability

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so from here and here you want to

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imagine that you are twisting the wall

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inwards so from here

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there's an internal talk

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not an external torque so if you were

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pushing externally this would be wrong

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you're not going to create as much as

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much power but if there's an internal

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torque so you're turning inwards without

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actually rotating inwards the tension is

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there but the movement is not there

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that is what you want to look for

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so don't worry about what you look like

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just worry about what muscles and what

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muscle groups are feeling the strain

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trajectory

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so the initial idea is to move in a

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straight line with minimal up and down

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motion so efficiency really just means

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less wild and unnecessary movement and

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using the power you're generating to do

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the job that's needed but only that

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body position

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so hip stability and control from the

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lower abs the erectors and your glutes

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basically play a large part in

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positioning your hips they should always

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be working to be facing forwards and

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driving towards that straight line path

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so if you find that the hips are moving

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and twisting a lot so you're kind of

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coming up and turning and coming through

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you want to reduce that

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the way to reduce that is contracting

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everything so squeeze your butt squeeze

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your abs your quads your hamstrings and

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the way that you want to do this is if

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you are going into this contracted

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your hips are going to be less wild

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moving around

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a strong and stable body structure will

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give you more confidence in performing

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the step vault there should always be

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tension within the whole movement try

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not to release at any stage and a

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contract release contract action will

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take more time and you'll lose power and

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control

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so when the three stages of the entry

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the hold and the exit if you are

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contracting with this part of push up

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and then you kind of relax and then

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tense again to push through

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and then down

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you're losing control and power

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what you really want to be doing is

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contracting everything so on the entry

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the hold and the exit you are not losing

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any body structure or contraction so

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contract here come up still holding and

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release i'm still holding and then you

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can release

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if you have issues holding the body

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structure or shape then try holding your

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breath during the holding phase

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this is going to create what we call

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inter abdominal pressure and spinal

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stability

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similar to power lifters both the

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concentric and eccentric phase needs

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full stability you can breathe out on

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the eccentric part of the movement so

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the exiting of the vault but this will

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also help remove the kind of contract

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release contract mistake so as you're

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doing this so you're going to contract

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before you do the movement remember and

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as you're going to go into it take a

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breath in and hold it so

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here you're keeping your breath

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and breathe out recovery work make sure

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you spend time on recovery work

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the primary muscle group to focus on for

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stretching which is always done after

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your training

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are

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so number one is the triceps so behind

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your arm here

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this is because we do pushing a lot with

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the step vault and one way of doing this

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is placing the arm behind your head

185
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using your other hand here and don't

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forget that this is the muscle group

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that you are stretching so really try to

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feel that number two is your deltoids

189
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and this is because we use them for

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stabilization a quick way of using a

191
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stretch is across the arm here but try

192
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and drop the shoulder and pull out

193
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across

194
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then as long as you're feeling the

195
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stretch in the shoulder that's all that

196
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matters

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number three is your forearms and this

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is because we hold our body

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up on the wall with your hand back like

200
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this so our forearms here

201
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can get tired

202
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the way that we stretch them is you can

203
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turn your hands back and lean into it

204
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you should feel the stretch along the

205
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forearms you can move them around

206
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number four is going to be your calf

207
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muscles

208
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so from holding the foot position on the

209
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ball of the foot and keeping the toe

210
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high when we're up on the wall so here

211
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is here

212
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the calf is doing work

213
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so the way that we stretch them

214
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facing the wall you can place your foot

215
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up and bring your hip towards the wall

216
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number five is the quads so this big

217
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group of muscles here this is because

218
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again we're stabilizing of the body on

219
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top of the wall in an isometric position

220
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these get used a lot so the way we're

221
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going to do that is just grab the foot

222
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behind you and instead of just holding

223
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this to this position you are going to

224
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try and bring the heel to the bum and

225
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then we're going to actively try and

226
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push the hip forwards so there and you

227
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should feel the stretch on the quad

228
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lastly number six we're going to focus

229
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on the hamstrings so from here you're

230
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going to place your foot up on top of a

231
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wall

232
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and you want to pivot from the hip so

233
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you don't want to just lie forwards with

234
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the spine bending you want to come up

235
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straight and try and keep your body

236
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aligned upwards and then we're going to

237
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tilt forwards from the hip so you're

238
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pivoting forwards at the hip and this is

239
00:00:602,000 --> 00:01:546,000
where you should feel the hamstring you

240
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don't need to worry about going too far

241
00:00:607,000 --> 00:01:551,000
forwards just try and bring the chest

242
00:00:609,000 --> 00:01:552,000
and the whole body forwards towards the

243
00:00:611,000 --> 00:01:553,000
knee

244
00:00:612,000 --> 00:01:556,000
imbalances

245
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make sure you spend more time on your

246
00:00:617,000 --> 00:01:561,000
weaker side otherwise over time you're

247
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going to build up more and more

248
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imbalance within your body

249
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at best this can lead to being less

250
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functional within certain situations

251
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and at worst it can cause postural

252
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issues and difficulty when it comes to

253
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harder vaults when there's more stress

254
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applied

255
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so you'll see this with a cat pass where

256
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you'll lean towards your dominant side

257
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so for instance a lot of people are

258
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right-handed so when they try to do the

259
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cat pass

260
00:00:649,000 --> 00:01:593,000
it will look like that for a long period

261
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of time because their more dominant side

262
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is taking over

263
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this is similar for the climax so as the

264
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person comes up onto the wall you'll see

265
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one arm and then the other arm coming up

266
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because again the dominant side is doing

267
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the work

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assistance work

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here are some examples of assistance

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exercises that you can use as

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conditioning that will increase physical

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attributes such as power strength

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mobility to help make the stepfall

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easier at all ability levels

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number one single leg box jumps so from

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here

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up and down

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up

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down

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number two step ups on a box

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[Applause]

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number three lunges make sure you're

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pushing up on the front leg

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number four is dips on a wall

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number five is hip mobility in squat

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position

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so getting down here

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moving around

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and number six is wrist mobility so you

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can use the backs of the hands

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and trying to put more weight on them

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you can move them around

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this is going to help when you're in

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that position on the wall

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this is a very uncommon topic for people

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to acknowledge and talk about but it's

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wise to be aware of the most common

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mistakes and injuries made

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so number one is something we've already

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covered and that's clipping your foot

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this generally happens from fatigue or

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mobility issues or reduced concentration

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either way the foot clips the wall

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when you come up you kick the wall

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because it hasn't been raised high

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enough and the person falls over the

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wall in front of it

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injury to

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the shin

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and from the wrist from catching

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themselves on the floor are the most

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common injuries

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number two is the hand slips off the

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front of the obstacle

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misjudgment of the hand position

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accuracy usually from either going too

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fast or with reduced concentration again

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can cause the person to slip and

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basically go head first this time

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over the obstacle

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this happens more on things like

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railings and thinner walls because

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obviously your accuracy has to improve

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number three is catching your knee

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lastly this comes from not raising the

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hips up high enough and not judging the

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required amount of space and mobility

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needed to get the back leg through

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so as you come up here

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this is basically catching the knee

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right here as you bring it through

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back knee clips the corner of the wall

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and usually causes either a bruise or a

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cut on the knee itself at worst

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if you're coming up and you catch your

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knee again this is you going forwards

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so that's it for this video

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try and just go out and have some fun

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and do some parkour don't worry about

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commenting subscribing or liking or any

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of that stuff just go and try and get

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better at doing parkour and getting more

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practical and functional

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[Music]

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you