Lesson Level : 4
Vault Plyo Pre
lesson
The Lesson
Demonstrate any vault over a hip-height (or greater) obstacle into a two-foot landing that transitions into a plyometric jump and landing in a precision on the front edge on an ankle-height wall.
The vault can be any vault you wish to perform.
The plyometric jump must be a minimum of 5-steps (heel-to-toe) into the precision.
You must land on the front edge of an ankle-height (or greater) wall / block / step / etc...
You must land in a good precision position on the ball of the foot and stick the landing. Holding in a controlled (non-moving position) for 3 seconds.
No pausing or stopping, especially on the plyometric jump. Keep a consistent speed throughout.
Repeat three times.
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 vault wall must be hip-height or greater.
height.
Must be more than x1 times the height of a Ankle-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the precision obstacle must be ankle-height or greater.
distance.
Must be more than x5 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x5 times the specified amount.
Details
Plyometric jump needs to be 5-steps or greater.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Precision once you have landed.
Details
Landing in the plyo and the precision should both be two feet.
speed.
You must complete and demonstrate at Jogging-Pace
+ / -
Your speed can be more than specified.
Details
Speed of movement should be consistent with no pausing.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
