PARE Training Videos Part 2
Yesterday in Part 1 I posted videos on getting over the hurdles and mat jump more efficiently. Today, I wanted to show you the vaulting videos. The first couple videos will demonstrate the back fall, the next two will show the front fall, and the last video will demo the different variations of getting over the vault. For those who may be taking the POPAT, SOPAT, or COPAT, please note that when you jump over the vault, you are only allowed to grab the vault with your hands and no other body part.
The first video is the back fall, and getting up from a sit-up position. This is the most common method used to get up, but not necessarily the most efficient.
The second video of the back fall shows the rollover method of getting up. I like this method because you use less energy to get up from the fall and it allows you to make a b-line for the cone.
The third video is the front fall, and the most common way of landing on your front. You will see that I land parallel to the bar.
The fourth video is another method of falling on your front, and that’s facing forward. I like this better than the previous method because it allows you to face the cone and make a b-line for it. When you land parallel, it’s common to see people get up and then make a large arc around the start cone, wasting precious time. Although I like this method, not everyone can do it well the first time. Practice it first and get comfortable doing it before you use it in the test.
The fifth and final video demonstrates the different methods of getting over the vault. The first one you’ll see is the most common method, which is to grab the vault with both hands and swing your legs over. The second method is to put one foot on top, to give you a little more control. The third method you see is the scissor method. You place one leg on top of the vault and use that as a lever to help lift you over. The fourth method is similar to the first one, but you’re only placing one hand on the vault. And the last method is kind of like the first one, but instead swinging both legs over, you go up and over one leg at a time.
If I had to rank the best method for jumping the vault (in terms of being the fastest), it would be: method 1 (two hands, no feet), method 4 (one hand, no feet), method 2 (two hands, one foot on top), method 5 (up and over), method 3 (scissor). Ultimately, it comes down to what you’re most comfortable with. The more time you have to train for your test, the more you can practice the top methods. If you’re short on training, stick with what you know.
I hope these videos will prove to be useful. If you're a police applicant in the Greater Vancouver area and you need help with training, please feel free to email me at redline.conditioning@gmail.com.
