When learning the slide vault technique, one of the essential aspects is ensuring that the inside leg remains tucked underneath throughout the movement. Practicing this technique involves sitting against a wall to develop the habit of keeping this leg in the correct position while preparing to execute the vault. The placement of the hands is also crucial; it is recommended to place a hand behind to maintain proper alignment, preventing twisting out of the vault, which can lead to an improper landing.
A suggested exercise for mastering this technique starts with sitting against a wall and then transitioning to bringing the tucked leg down. It’s important to practice this movement consistently and make sure that the tucked leg never touches the ground first. This step helps in building the necessary muscle memory, so the movement becomes more fluid and instinctive. As comfort increases, practitioners should gradually progress by eliminating the sitting position and moving directly into the vault.
The ultimate goal is to execute the slide vault smoothly by transitioning from a sitting position to executing the movement without any contact of the backside with the ground. With practice and attention to detail, this progression will help refine the technique and increase confidence when performing the slide vault. Following these steps can facilitate learning the slide vault effectively through repetition and gradual advancement.
Key Points:
- Keeping the inside leg tucked during the slide vault is essential for proper technique and landing.
- Practicing by sitting against a wall and ensuring correct hand placement helps in developing muscle memory.
- Progression from a sitting position to executing the vault directly promotes fluidity and confidence in the movement.
Perform a slide-vault into a seated position and then off the other side.
Use a hip-height or greater block or obstacle that you can sit on and also vault off the far-side. A bench or wide wall for example.
Start with the obstacle to your side and swing the outside leg up onto the wall (as if doing a step vault from a twisted position).
Sit down on your bum facing along the wall. Tuck the opposite leg underneath the first leg, similar to the ground position in level-1.
Place both hands behind you and make sure your hips are facing down the wall.
Hold the position for 5 seconds.
Now rock the first leg off the wall and land on the ground with that foot, keeping the other one tucked behind and bent.
Repeat three times on each side.
The wall will be easier if it's wider to sit on, however it can be a normal width if required.
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5.359so when we are talking about the slide9.2Vault uh or slide12.36monkey the tricky part is getting the16.32leg the inside leg tucked underneath you19.72so you'll see when when you do it that23back leg is tucked underneath As you25.24move so one way to practice that is find29.08a wide wall that you can sit on so from32.04here sit on the wall and bring the other35.16hand back so your hips are facing along37.76the wall if you don't put this hand on39.8you'll tend to twist out of the Vault42.84and this isn't good you're not going to44.32be able to land properly but land in46.84this position to sit on the wall and48.76then focus on bringing that foot down51.52first the the leg that's tucked under54.079never goes on the floor first um yeah it58.199stays tucked so let's do that again so60.8up Tuck hand behind step off and down66get used to that foot tuck underneath68.479and then as you feel more comfortable70.36instead of sitting you just go72.84over it's the same thing your bum76.04doesn't touch and the slide Vault then78.08becomes the slide vault
1 00:00:05,000 --> 00:00:12,000 so when we are talking about the slide 2 00:00:09,000 --> 00:00:16,000 Vault uh or slide 3 00:00:12,000 --> 00:00:19,000 monkey the tricky part is getting the 4 00:00:16,000 --> 00:00:22,000 leg the inside leg tucked underneath you 5 00:00:19,000 --> 00:00:24,000 so you'll see when when you do it that 6 00:00:23,000 --> 00:00:29,000 back leg is tucked underneath As you 7 00:00:25,000 --> 00:00:31,000 move so one way to practice that is find 8 00:00:29,000 --> 00:00:35,000 a wide wall that you can sit on so from 9 00:00:32,000 --> 00:00:37,000 here sit on the wall and bring the other 10 00:00:35,000 --> 00:00:39,000 hand back so your hips are facing along 11 00:00:37,000 --> 00:00:42,000 the wall if you don't put this hand on 12 00:00:39,000 --> 00:00:43,000 you'll tend to twist out of the Vault 13 00:00:42,000 --> 00:00:46,000 and this isn't good you're not going to 14 00:00:44,000 --> 00:00:48,000 be able to land properly but land in 15 00:00:46,000 --> 00:00:50,000 this position to sit on the wall and 16 00:00:48,000 --> 00:00:53,000 then focus on bringing that foot down 17 00:00:51,000 --> 00:00:57,000 first the the leg that's tucked under 18 00:00:54,000 --> 00:01:00,000 never goes on the floor first um yeah it 19 00:00:58,000 --> 00:01:05,000 stays tucked so let's do that again so 20 00:00:60,000 --> 00:01:07,000 up Tuck hand behind step off and down 21 00:00:66,000 --> 00:01:10,000 get used to that foot tuck underneath 22 00:00:68,000 --> 00:01:12,000 and then as you feel more comfortable 23 00:00:70,000 --> 00:01:15,000 instead of sitting you just go 24 00:00:72,000 --> 00:01:17,000 over it's the same thing your bum 25 00:00:76,000 --> 00:01:21,000 doesn't touch and the slide Vault then 26 00:00:78,000 --> 00:01:21,000 becomes the slide vault
