Tutorials
Vaulting
Speed Vault
Lesson Level : 4
Two Handed Wall
lesson
1m 6s
Video Details

The next phase of the speed vault involves utilizing both hands while making contact with a proper wall. Unlike previous methods, the focus here is on ensuring that no foot lands on top of the wall, which emphasizes a side motion for the body. As the technique progresses, participants must navigate a higher wall, transitioning to flat hands—a movement reminiscent of a cat pass, but with distinct differences in foot placement.

In the execution of this technique, the initial jump requires landing on both feet, with an understanding that while the hands engage with the wall, the body continues to shift laterally. Importantly, the foot placement should not rest atop the wall but rather allow for a smooth transition onto one foot as landing occurs. This modification is designed to build skills progressively, ultimately preparing participants for more complex vaults.

The ultimate goal is to master a speed vault using one hand, which will be introduced after solidifying the two-handed approach. The stages of practice are crucial to ensuring a seamless evolution into the one-handed movement, with each iteration contributing to overall proficiency. By breaking down the training into manageable steps, individuals can achieve greater confidence and technique in their vaulting skills.

Key points:

  1. The speed vault technique requires both hands and must avoid foot placement atop the wall, emphasizing lateral body movement.
  2. The initial movements incorporate two-foot jumps and eventual one-foot landings to build skill progression.
  3. The training aims to transition to a one-handed speed vault, with each stage designed to enhance technique and confidence.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Demonstrate a standing speed vault over a hip-high wall or greater that is a standard brick-length wide or less, landing on both feet. Use both hands to generate more pulling momentum to get over the wall.

Example:

  1. Start standing in front of the wall and place both hands on top, palm down facing forwards.
  2. Jump up, leaning onto the right arm.
  3. Bring your hips up high and bring your knees up to your chest.
  4. Remove the left hand off the wall.
  5. Pass both feet over the wall to the left of your right hand.
  6. Land on both feet the other side of the wall.
  7. You can be orientated at any angle.

You must perform this three times on each side.

Hands must be flat and no steepled fingers.

No feet should touch the top of the wall.

Wall must be hip-height or greater.

Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Hip-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the wall must be hip-height or greater.
width.
Must be less than x1 times the width of a Brick-Length (215mm)
+ / -
You can use anything that is less than specified.
Multiplier
x1 times the specified amount.
Details
Wall must be standard brick-length or less.
sides.
You must complete and demonstrate on Left then Right Sides
Details
Both sides must be performed.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions on each side (6 reps in total).
landing.
Your landing must be One foot or Both Feet (Ball of the foot)
Momentum
Your momentum should be Stopped once you have landed.
Details
Any landing is acceptable.
hands.
The hands must be Flat hands
Details
Both hands should be in a flat position, with the full palm touching. No steepled fingers or thumb tucked behind, raising the palm.
orientation.
Your orientation must be Any Orientation
Details
Finish in any direction.
Transcript
																									

														
5.52

														
all right the next stage of the speed

													

																									

														
8.2

														
vault is using two hands but now on a

													

																									

														
11.799

														
proper wall and no foot landing on top

													

																									

														
15.559

														
so the body is still going to the side

													

																									

														
19.32

														
this time you have to go on a little bit

													

																									

														
22

														
of a higher wall and flat hands it's not

													

																									

														
25.359

														
a cat pass it's kind of like a cat pass

													

																									

														
27.48

														
but the body goes to the side feet do

													

																									

														
30.039

														
not land on top so from

													

																									

														
34.76

														
here over like

													

																									

														
37.32

														
that the jump is two feet the uh hands

													

																									

														
42.399

														
are two hands and you can land one foot

													

																									

														
45.28

														
so from here over land one foot so this

													

																									

														
50

														
again is going to help us get to that

													

																									

														
52.079

														
point where we're doing a speed V where

													

																									

														
54.039

														
it's the same thing but onehanded we're

													

																									

														
57.039

														
building up to that in stages
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:11,000
all right the next stage of the speed

2
00:00:08,000 --> 00:00:15,000
vault is using two hands but now on a

3
00:00:11,000 --> 00:00:18,000
proper wall and no foot landing on top

4
00:00:15,000 --> 00:00:21,000
so the body is still going to the side

5
00:00:19,000 --> 00:00:25,000
this time you have to go on a little bit

6
00:00:22,000 --> 00:00:27,000
of a higher wall and flat hands it's not

7
00:00:25,000 --> 00:00:29,000
a cat pass it's kind of like a cat pass

8
00:00:27,000 --> 00:00:34,000
but the body goes to the side feet do

9
00:00:30,000 --> 00:00:37,000
not land on top so from

10
00:00:34,000 --> 00:00:41,000
here over like

11
00:00:37,000 --> 00:00:44,000
that the jump is two feet the uh hands

12
00:00:42,000 --> 00:00:49,000
are two hands and you can land one foot

13
00:00:45,000 --> 00:00:51,000
so from here over land one foot so this

14
00:00:50,000 --> 00:00:54,000
again is going to help us get to that

15
00:00:52,000 --> 00:00:56,000
point where we're doing a speed V where

16
00:00:54,000 --> 00:01:01,000
it's the same thing but onehanded we're

17
00:00:57,000 --> 00:01:01,000
building up to that in stages