ZombieFit

Parkour WOD: 08/01/12 (safety vaults)

by on Aug.01, 2012, under Parkour WOD

Parkour WOD 7

What are we training?: Safety Vaults

A safety vault is one of the easiest and safest vaults to learn and is essential for beginners and traceurs alike. The movement, like all vaults, is used to navigate over an obstacle. The “safety” part of the vault comes from the fact that your outside foot touches the top of the obstacle on your way over it. This allows for more control and stability when performing the movement. This is great training for the novice as it is a perfect segue-way into a speed vault (which is essentially a safety vault without touching your outside foot to the obstacle). The more advanced practitioner should still practice this movement as it is perfect for obstacles that are slippery and/or unstable.

How can you practice it?:

If you are brand new to vaulting, then you should attempt to practice this in a gym area or somewhere with padding. If you have to practice it for the first time outside, please be careful and make sure you have a soft landing/padding in case you fall. Be familiar with safety rolls! It is essential you have the ability to roll out of a bad vault.

Pick an object that you can comfortably jump on, either with a crane or standing broad jump. ALWAYS check the obstacle or object for stability and safety. Make sure you know what is on the other side!

You’ll want to stand one full pace in front of the obstacle. Start toward the obstacle with your dominant foot first. You’ll take one more step with your non-dominant foot and then take-off while throwing your dominant foot up and to the side. As seen in the video, you should have two points of contact on the obstacle as you go over. Attempt to place your hand as close to the middle of the obstacle as possible. Keep your shoulders square as you go over and don’t let your hand hang behind you. At the top of the obstacle your outside/dominant foot should be placed on the object and you should slide your back/non-dominant foot underneath. Watch your knees! It is better to jump over the object completely than hit the top. As you come out the other side you’ll extend your back/non-dominant foot to the ground and land with staggered legs while still moving forward. You will not be sticking your landing!

If you’re having problems getting to the top of the obstacle, pick a smaller one or practice your crane.

As you get more comfortable with the movement, you may increase your speed and the distance on your take-off.

Why is this important?

As stated above, this movement is essential to any practitioner. It can be used to scale most objects and is one of parkour’s safer and less risky movements. This should become an essential part of your parkour toolset.

The WOD:

Warm Up:

3 rounds of 10 push ups, 10 sit ups and parkour squats

etudiant

Find an obstacle that you can easily jump on using a crane or precision.

Perform 25 safety-vaults.

avancee

You should be familiar with the movement and be able to perform it efficiently and correctly.

Pick an obstacle that is close to your waist in height.

Perform 30 safety-vaults.

traceur

You should be VERY familiar with the movement and be able to perform it perfectly and at multiple different heights.

Find an object that is at your waist height or higher, but has a couple of feet in width.

Perform 30 safety vaults.

Note: *Remember, this is NOT a conditioning WOD. Take your time and think about the movement. Master it and make it perfect. If it doesn’t feel right or if something hurts, you are likely doing it incorrectly. You should flow over the top of the obstacle.

Conditioning WOD:

For time, complete the following:

etudiant
3 rounds of:

10 push ups
10 sit ups
10 air squats
10 jumping jacks

avancee
3 rounds of:

20 push ups
20 sit ups
20 air squats
20 jumping jacks
5 burpees

traceur
5 rounds of:

20 push ups
20 sit ups
20 air squats
20 jumping jacks
10 burpees

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