Step Vault Variations - LondonParkour

Playlist video : 5

Step Vault Variations

tutorial

Video Details

In this tutorial, we'll explore two exciting variations of the step vault: the speed step and the reverse step vault. Both techniques enhance your parkour skills and improve your ability to navigate obstacles with fluidity and control. The speed step is particularly popular among advanced practitioners, as it allows for greater momentum and a safer way to land while moving quickly. Conversely, the reverse step vault can help maintain the flow when transitioning between movements, making it a valuable skill to develop.

Let’s start with the speed step. This variation emphasizes the foot leading the vault, allowing your stronger leg muscles to absorb impact rather than relying on your upper body. To perform the speed step, aim to jump quickly onto the wall with one foot landing slightly in front of you while the opposite leg helps to stabilize your position above the wall. It’s crucial to land on the ball of your foot to ensure a secure grip and proper momentum. As you gain confidence, you can transition smoothly between multiple steps or even adjust sides more easily. Just remember to focus on your speed and control so that you can safely navigate forwards and downwards without risking injury.

Now, let’s discuss the reverse step vault. While less common, it is an excellent tool for linking movements without turning around. To master this technique, you can start by performing a normal step vault and then reversing the movement while keeping your foot and hand in place. Work with low obstacles to practice feeling your way to the wall without relying too heavily on vision. As you become comfortable, experiment with higher jumps to give yourself more time to position your foot correctly upon landing. Most importantly, ensure your hand remains flat and your weight distributed properly to balance your body and avoid misjudging your landings.

In summary, practicing the speed step and reverse step vault can significantly enhance your parkour skills and boost your confidence when navigating obstacles. These variations not only improve your momentum control but also allow for a smoother transition between movements, making them valuable additions to your skill set.

The speed step uses momentum and foot-first landing for better impact absorption.
Maintain stability by landing on the ball of your foot and ensuring proper body alignment.
The reverse step vault helps maintain flow when transitioning between movements without turning around.

Note: This video summary is generated by AI from the video transcript and may not always be accurate.

Transcript

																									
														0.16
														hey everyone this is the last video in
													
																									
														2.56
														the series for now and we're going to
													
																									
														4.319
														spend some time looking at two very
													
																									
														6.72
														specific variations of the step vault
													
																									
														9.04
														that are useful to understand and learn
													
																									
														11.599
														they are the speed step and the reverse
													
																									
														14.96
														step vault
													
																									
														22.41
														[Music]
													
																									
														24.56
														okay so what is the speed step
													
																									
														27.68
														it's the variation that is used more
													
																									
														29.599
														frequently by advanced practitioners
													
																									
														32.239
														because it requires a lot more momentum
													
																									
														35.2
														essentially the foot leads the vault
													
																									
														37.36
														rather than the hand the primary reason
													
																									
														40.16
														for this is because the leg muscles are
													
																									
														42.239
														a lot bigger and stronger than the upper
													
																									
														44.559
														body muscles of the arms this means that
													
																									
														47.28
														they can take a lot more impact and
													
																									
														49.12
														control the momentum much much better
													
																									
														51.84
														by jumping into the step vault with the
													
																									
														54.399
														foot landing first you can be sure that
													
																									
														56.879
														you're able to take the increased force
													
																									
														59.039
														through the leg
													
																									
														60.32
														secondly it means that the head is not
													
																									
														63.039
														leading the movement and this can be a
													
																									
														65.04
														lot more dangerous and not recommended
													
																									
														67.52
														in a number of scenarios that i'll
													
																									
														69.439
														demonstrate later in the video
													
																									
														71.6
														lastly with this added control you'll be
													
																									
														74.32
														able to move faster and with much more
													
																									
														76.64
														confidence
													
																									
														78.479
														demonstration
													
																									
														80.159
														so as mentioned the foot needs to land
													
																									
														82.88
														first and it has to be done with some
													
																									
														85.36
														speed because otherwise you're gonna
													
																									
														87.119
														have difficulty getting the trailing
													
																									
														89.2
														hand onto the wall firstly you want to
													
																									
														91.92
														aim for a jump onto the wall with a
													
																									
														94.32
														single foot landing slightly to the side
													
																									
														96.799
														and in front of you it's important to
													
																									
														98.88
														note that the following leg now does not
													
																									
														102.079
														trail behind instead it will also lead
													
																									
														105.119
														ahead but without making contact with
													
																									
														107.28
														the wall as the foot lands on the wall
													
																									
														109.759
														using the ball of the foot the second
													
																									
														112.079
														leg should already be ahead of the wall
													
																									
														114.64
														the opposite hand will then land last
													
																									
														117.84
														and help to keep positioning and
													
																									
														119.6
														direction correct
													
																									
														121.52
														it's there to stabilize you and take
													
																									
														123.84
														some of the remaining downward body
													
																									
														126
														weight onto the wall downwards
													
																									
														129.44
														as you can see this method requires the
													
																									
														131.52
														momentum and power to almost completely
													
																									
														134.08
														jump over the wall already and starts to
													
																									
														137.04
														look like a dash vault rather than a
													
																									
														139.04
														step vault
													
																									
														140.48
														not only does the speed step allow you
													
																									
														143.04
														to move much quicker over the wall it
													
																									
														145.44
														also allows you for the ability to go
													
																									
														148.08
														downwards
													
																									
														149.68
														traditionally in this position of a
													
																									
														152
														level to level wall a normal step vault
													
																									
														154.72
														with the head leading first would
													
																									
														156.879
														require the arm to take a lot of the
													
																									
														158.72
														impact and the head to go first as i
													
																									
														161.519
														mentioned earlier this is one of the
													
																									
														163.04
														situations where you really don't want
													
																									
														165.12
														to be going fast downwards and with your
													
																									
														167.44
														head first the speed step is much more
													
																									
														170.4
														useful volt here with the foot leading
													
																									
														173.04
														and taking the impact you can safely do
													
																									
														175.04
														the step vault downwards
													
																									
														176.959
														it's much easier to change speed steps
													
																									
														179.68
														together staying on the same side and
													
																									
														182.48
														foot hopping down as you're doing
													
																									
														184.8
														multiple one leg pistols strides or
													
																									
														187.92
														cranes
													
																									
														189.04
														note that you can also alternate sides
													
																									
														191.92
														as well because the leg is taking the
													
																									
														194.08
														impact you can slow yourself down and
													
																									
														196.48
														regulate the momentum much much easier
													
																									
														199.84
														if you need to
													
																									
														202.48
														faults
													
																									
														203.519
														number one
													
																									
														205.12
														landing in the middle of the foot
													
																									
														207.68
														the middle of the foot needs to be
													
																									
														209.36
														protected you should land on the ball of
													
																									
														212
														the foot as if you were landing in a
													
																									
														213.84
														precision jump number two landing
													
																									
														217.04
														central to the body and dropping to the
													
																									
														219.68
														side if you jump directly in front of
													
																									
														222.08
														you like a normal precision
													
																									
														224.64
														you'll have to drop further to get the
													
																									
														226.879
														hand down to your side
													
																									
														228.799
														instead try landing the foot slightly to
													
																									
														232.239
														the side and it'll make the other hand a
													
																									
														235.12
														little bit easier
													
																									
														236.799
														number three is not jumping into the
													
																									
														239.599
														vault
													
																									
														241.28
														this is more for level speed steps but
													
																									
														244.56
														without momentum or a jump your
													
																									
														246.879
														trajectory just will be wrong and you
													
																									
														249.36
														won't be able to level yourself up onto
													
																									
														252
														the wall you'd be better placed doing a
													
																									
														254.159
														normal step vault in this case
													
																									
														259.04
														reverse step vault
													
																									
														261.359
														as the name implies the reverse step
													
																									
														263.84
														volt is performing the exact same
													
																									
														266.72
														movement but in reverse
													
																									
														269.28
														this isn't as common or as useful as the
													
																									
														271.919
														speed step but it's a good tool to have
													
																									
														274.639
														when you're working on flowing roots
													
																									
														277.52
														the reason this is helpful is because
													
																									
														279.6
														you don't need to turn around to perform
													
																									
														282.08
														a forwards based volt
													
																									
														284.8
														by being able to accurately step vault
													
																									
														286.96
														backwards allows you to land from a
													
																									
														289.12
														previous volt and instantly perform a
													
																									
														291.68
														second without breaking the flow
													
																									
														294.32
														imagine you've done a vault over the
													
																									
														295.919
														wall landed two feet but to continue the
													
																									
														299.04
														flow you'll either have to turn around
													
																									
														301.759
														or explosively return backwards like
													
																									
														305.039
														this
													
																									
														308
														how to
													
																									
														309.6
														the thing about the reverse step vault
													
																									
														311.6
														is that you're blind to the obstacle and
													
																									
														314.24
														getting the foot up onto the wall will
													
																									
														316.24
														be a tricky thing to do
													
																									
														318.56
														it's going to require more spatial
													
																									
														320.4
														awareness from feeling where the wall is
													
																									
														322.96
														with your hand
													
																									
														324.8
														to start training this you can do the
													
																									
														327.199
														following things
													
																									
														329.039
														number one go forwards first
													
																									
														332.24
														do a normal step fault and without
													
																									
														334.72
														leaving the hand or foot position
													
																									
														337.039
														reverse the movement
													
																									
														339.84
														number two
													
																									
														341.039
														use a low and wide obstacle
													
																									
														345.28
														start with your hand on the obstacle and
													
																									
														347.44
														you jump up onto the wall
													
																									
														349.6
														then step through and backwards you can
													
																									
														353.039
														slowly increase the height as you feel
													
																									
														355.12
														more comfortable
													
																									
														357.36
														number three go slow and with no jump
													
																									
														361.919
														try without any momentum and slowly
													
																									
														364.4
														perform the reverse step fault without
													
																									
														366.639
														jumping into the position
													
																									
														369.52
														number three
													
																									
														370.88
														jump
													
																									
														372.639
														when you're reversing backwards
													
																									
														375.199
														jump much higher than the wall and come
													
																									
														377.52
														down onto it the last thing you want is
													
																									
														380.319
														to clip your heel on the wall and go
													
																									
														382.4
														backwards jump up over and down
													
																									
														386.639
														this will also give you more time to
													
																									
														388.639
														position the foot for the landing
													
																									
														391.52
														number four
													
																									
														392.72
														hand
													
																									
														394.8
														also try to rely more heavily on the arm
													
																									
														397.68
														with your body weight towards it
													
																									
														399.919
														this means there is less impact coming
													
																									
														402.4
														down onto the foot and you're not having
													
																									
														405.12
														to commit your balance and position on
													
																									
														407.68
														correctly guessing the position of your
													
																									
														409.599
														landing
													
																									
														411.039
														if you misjudge it means that you're
													
																									
														412.56
														more likely to catch yourself than
													
																									
														414.8
														committing all of your body weight to
													
																									
														416.56
														the leg and foot before landing
													
																									
														420.84
														faults fault number one is twisting over
													
																									
														424.8
														so this happens when as you're reversing
													
																									
														427.919
														back the inside leg doesn't come through
													
																									
														431.84
														it goes around and i've seen this a
													
																									
														434.24
														couple of times where the leg just
													
																									
														437.12
														doesn't want to go through between the
													
																									
														439.36
														other hand and foot and instead the
													
																									
														441.84
														person prefers to twist off and around
													
																									
														445.52
														the solution to this is essentially
													
																									
														448.319
														slowing down and getting to understand
													
																									
														451.36
														that foot coming through
													
																									
														454.16
														it also helps when you're on a lower
													
																									
														456.4
														obstacle so it doesn't really add any
													
																									
														459.44
														fear into the movement
													
																									
														462.4
														fault number two is having a small
													
																									
														464.479
														distance between the hand and the foot
													
																									
														467.84
														this is the same as when we were going
													
																									
														469.84
														forwards if the distance between the
													
																									
														472.16
														hand and the foot is too small again
													
																									
														474.8
														you're just not going to get that inside
													
																									
														476.879
														leg through
													
																									
														478.879
														the fix on this one is again just
													
																									
														481.599
														spreading out getting more space
													
																									
														483.84
														underneath you
													
																									
														485.84
														fault number three is fingers steepled
													
																									
														489.599
														again this is a fault that we had going
													
																									
														492.16
														forwards but if your fingers are up on
													
																									
														495.12
														their ends it essentially means that
													
																									
														497.039
														your body is trying to create more space
													
																									
														499.44
														underneath you because you can't
													
																									
														501.44
														generate it automatically
													
																									
														503.759
														you need to have your hand flat and
													
																									
														506
														you're going to be taking a lot more
													
																									
														507.44
														body weight over on the hands now so you
													
																									
														509.919
														really really need to be secure
													
																									
														512.56
														well that's it for this series i hope
													
																									
														514.479
														you got something from it i always find
													
																									
														516.64
														that when you start looking into the
													
																									
														518.64
														details of a movement like the stetful
													
																									
														521.2
														there are always a lot more things to
													
																									
														523.039
														think about than you initially thought
													
																									
														525.2
														at some point i'll be creating a
													
																									
														526.88
														coaching series which will also include
													
																									
														529.279
														help on specifically teaching the step
													
																									
														531.519
														vault too watch out for that thanks for
													
																									
														533.76
														watching and remember don't worry about
													
																									
														536.08
														subscribing liking or commenting unless
													
																									
														538.959
														you really want to go out and spend your
													
																									
														541.2
														energy doing parkour instead
													
																									
														543.65
														[Music]
													
																									
														558.16
														you

Subtitles (SRT)

1
00:00:00,000 --> 00:00:04,000
hey everyone this is the last video in

2
00:00:02,000 --> 00:00:06,000
the series for now and we're going to

3
00:00:04,000 --> 00:00:08,000
spend some time looking at two very

4
00:00:06,000 --> 00:00:10,000
specific variations of the step vault

5
00:00:09,000 --> 00:00:14,000
that are useful to understand and learn

6
00:00:11,000 --> 00:00:17,000
they are the speed step and the reverse

7
00:00:14,000 --> 00:00:16,000
step vault

8
00:00:22,000 --> 00:00:27,000
[Music]

9
00:00:24,000 --> 00:00:29,000
okay so what is the speed step

10
00:00:27,000 --> 00:00:31,000
it's the variation that is used more

11
00:00:29,000 --> 00:00:34,000
frequently by advanced practitioners

12
00:00:32,000 --> 00:00:37,000
because it requires a lot more momentum

13
00:00:35,000 --> 00:00:39,000
essentially the foot leads the vault

14
00:00:37,000 --> 00:00:41,000
rather than the hand the primary reason

15
00:00:40,000 --> 00:00:44,000
for this is because the leg muscles are

16
00:00:42,000 --> 00:00:47,000
a lot bigger and stronger than the upper

17
00:00:44,000 --> 00:00:48,000
body muscles of the arms this means that

18
00:00:47,000 --> 00:00:51,000
they can take a lot more impact and

19
00:00:49,000 --> 00:00:54,000
control the momentum much much better

20
00:00:51,000 --> 00:00:56,000
by jumping into the step vault with the

21
00:00:54,000 --> 00:00:58,000
foot landing first you can be sure that

22
00:00:56,000 --> 00:00:59,000
you're able to take the increased force

23
00:00:59,000 --> 00:01:03,000
through the leg

24
00:00:60,000 --> 00:01:04,000
secondly it means that the head is not

25
00:00:63,000 --> 00:01:07,000
leading the movement and this can be a

26
00:00:65,000 --> 00:01:09,000
lot more dangerous and not recommended

27
00:00:67,000 --> 00:01:11,000
in a number of scenarios that i'll

28
00:00:69,000 --> 00:01:13,000
demonstrate later in the video

29
00:00:71,000 --> 00:01:16,000
lastly with this added control you'll be

30
00:00:74,000 --> 00:01:18,000
able to move faster and with much more

31
00:00:76,000 --> 00:01:19,000
confidence

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demonstration

33
00:00:80,000 --> 00:01:25,000
so as mentioned the foot needs to land

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00:00:82,000 --> 00:01:26,000
first and it has to be done with some

35
00:00:85,000 --> 00:01:28,000
speed because otherwise you're gonna

36
00:00:87,000 --> 00:01:31,000
have difficulty getting the trailing

37
00:00:89,000 --> 00:01:34,000
hand onto the wall firstly you want to

38
00:00:91,000 --> 00:01:35,000
aim for a jump onto the wall with a

39
00:00:94,000 --> 00:01:38,000
single foot landing slightly to the side

40
00:00:96,000 --> 00:01:41,000
and in front of you it's important to

41
00:00:98,000 --> 00:01:44,000
note that the following leg now does not

42
00:00:102,000 --> 00:01:47,000
trail behind instead it will also lead

43
00:00:105,000 --> 00:01:49,000
ahead but without making contact with

44
00:00:107,000 --> 00:01:51,000
the wall as the foot lands on the wall

45
00:00:109,000 --> 00:01:53,000
using the ball of the foot the second

46
00:00:112,000 --> 00:01:57,000
leg should already be ahead of the wall

47
00:00:114,000 --> 00:01:58,000
the opposite hand will then land last

48
00:00:117,000 --> 00:01:60,000
and help to keep positioning and

49
00:00:119,000 --> 00:01:63,000
direction correct

50
00:00:121,000 --> 00:01:65,000
it's there to stabilize you and take

51
00:00:123,000 --> 00:01:68,000
some of the remaining downward body

52
00:00:126,000 --> 00:01:71,000
weight onto the wall downwards

53
00:00:129,000 --> 00:01:73,000
as you can see this method requires the

54
00:00:131,000 --> 00:01:76,000
momentum and power to almost completely

55
00:00:134,000 --> 00:01:78,000
jump over the wall already and starts to

56
00:00:137,000 --> 00:01:80,000
look like a dash vault rather than a

57
00:00:139,000 --> 00:01:83,000
step vault

58
00:00:140,000 --> 00:01:84,000
not only does the speed step allow you

59
00:00:143,000 --> 00:01:88,000
to move much quicker over the wall it

60
00:00:145,000 --> 00:01:89,000
also allows you for the ability to go

61
00:00:148,000 --> 00:01:91,000
downwards

62
00:00:149,000 --> 00:01:94,000
traditionally in this position of a

63
00:00:152,000 --> 00:01:96,000
level to level wall a normal step vault

64
00:00:154,000 --> 00:01:98,000
with the head leading first would

65
00:00:156,000 --> 00:01:100,000
require the arm to take a lot of the

66
00:00:158,000 --> 00:01:102,000
impact and the head to go first as i

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mentioned earlier this is one of the

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situations where you really don't want

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to be going fast downwards and with your

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head first the speed step is much more

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useful volt here with the foot leading

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and taking the impact you can safely do

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the step vault downwards

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it's much easier to change speed steps

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together staying on the same side and

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foot hopping down as you're doing

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multiple one leg pistols strides or

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cranes

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note that you can also alternate sides

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as well because the leg is taking the

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impact you can slow yourself down and

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regulate the momentum much much easier

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if you need to

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faults

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number one

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landing in the middle of the foot

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the middle of the foot needs to be

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protected you should land on the ball of

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the foot as if you were landing in a

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precision jump number two landing

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central to the body and dropping to the

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side if you jump directly in front of

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you like a normal precision

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you'll have to drop further to get the

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hand down to your side

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instead try landing the foot slightly to

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the side and it'll make the other hand a

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little bit easier

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number three is not jumping into the

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vault

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this is more for level speed steps but

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without momentum or a jump your

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trajectory just will be wrong and you

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won't be able to level yourself up onto

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the wall you'd be better placed doing a

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normal step vault in this case

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reverse step vault

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as the name implies the reverse step

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volt is performing the exact same

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movement but in reverse

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this isn't as common or as useful as the

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speed step but it's a good tool to have

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when you're working on flowing roots

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the reason this is helpful is because

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you don't need to turn around to perform

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a forwards based volt

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by being able to accurately step vault

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backwards allows you to land from a

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previous volt and instantly perform a

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second without breaking the flow

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imagine you've done a vault over the

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wall landed two feet but to continue the

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flow you'll either have to turn around

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or explosively return backwards like

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this

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how to

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the thing about the reverse step vault

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is that you're blind to the obstacle and

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getting the foot up onto the wall will

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be a tricky thing to do

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it's going to require more spatial

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awareness from feeling where the wall is

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with your hand

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to start training this you can do the

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following things

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number one go forwards first

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do a normal step fault and without

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leaving the hand or foot position

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reverse the movement

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number two

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use a low and wide obstacle

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start with your hand on the obstacle and

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you jump up onto the wall

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then step through and backwards you can

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slowly increase the height as you feel

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more comfortable

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number three go slow and with no jump

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try without any momentum and slowly

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perform the reverse step fault without

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jumping into the position

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number three

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jump

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when you're reversing backwards

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jump much higher than the wall and come

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down onto it the last thing you want is

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to clip your heel on the wall and go

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backwards jump up over and down

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this will also give you more time to

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position the foot for the landing

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number four

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hand

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also try to rely more heavily on the arm

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with your body weight towards it

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this means there is less impact coming

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down onto the foot and you're not having

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to commit your balance and position on

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correctly guessing the position of your

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landing

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if you misjudge it means that you're

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more likely to catch yourself than

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committing all of your body weight to

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the leg and foot before landing

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faults fault number one is twisting over

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so this happens when as you're reversing

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back the inside leg doesn't come through

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it goes around and i've seen this a

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couple of times where the leg just

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doesn't want to go through between the

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other hand and foot and instead the

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person prefers to twist off and around

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the solution to this is essentially

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slowing down and getting to understand

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that foot coming through

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it also helps when you're on a lower

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obstacle so it doesn't really add any

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fear into the movement

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fault number two is having a small

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distance between the hand and the foot

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this is the same as when we were going

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forwards if the distance between the

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hand and the foot is too small again

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you're just not going to get that inside

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leg through

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the fix on this one is again just

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spreading out getting more space

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underneath you

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fault number three is fingers steepled

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again this is a fault that we had going

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forwards but if your fingers are up on

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their ends it essentially means that

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your body is trying to create more space

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underneath you because you can't

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generate it automatically

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you need to have your hand flat and

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you're going to be taking a lot more

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body weight over on the hands now so you

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really really need to be secure

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well that's it for this series i hope

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you got something from it i always find

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that when you start looking into the

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details of a movement like the stetful

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there are always a lot more things to

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think about than you initially thought

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at some point i'll be creating a

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coaching series which will also include

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help on specifically teaching the step

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vault too watch out for that thanks for

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watching and remember don't worry about

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subscribing liking or commenting unless

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you really want to go out and spend your

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energy doing parkour instead

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[Music]

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you

Step-Vault Tutorials

Step Vault Basics

Step Vault Progressions

Step Vault Common Faults

Step Vault Technical Details

Step Vault Variations

How to Step Vault - Introduction.

How to Step Vault - Hand First.

How to Step Vault - Hips High.

How to Step Vault - Forward Direction.

How to Step Vault - Turning.

How to Step Vault - Foot Trajectory.