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The first vault to learn when starting Parkour is a Safety/Speed Vault. Vaulting in Parkour is simply throwing your body into an off axis position and using your hand(s) to push body
Progression: Safety Vault.
Benefits of the Speed Vault?
Never forget to train both sides! It increases progression rates and creates even balance between muscle tension. Having symmetry in the body and your movements creates better spine and joint alignments, which means playing more often and for longer duration.
Reminders and Tips.
- Don't jump too high! The higher you jump the more pressure and impact your hand will have to absorb. Plus, it kills all the forward momentum.
- A common mistake is to leave your hand on the object for too long, which will result in turning your center of mass (hips) back towards the direction you approached from. Pretend the surface is a hot stove top!
- Don't use both hands on a Speed Vault. One is enough, it shouldn't be on for very long anyway.
- Maintain speed with the intention to hurdle over the obstacle. It may start with a "rainbow" arch motion, but as you progress it will be more "bullet" like.
- Use your hips as a reference point. When placing your self in the air bring your awareness to your hips. The hips are our center and heaviest part of the body. Much like how you don't look at the chair as you sit down in it, you will be able to tell when your hips have safely cleared an obstacle.