Jumping the PARE vault

                Of all the obstacles you have to tackle on the course, the vault is likely one of the most time consuming of them all, next to the stairs. Typically, the vault will take anywhere from 2-6 sec to complete (including controlled falls). Generally the more fit you are, the faster you will take the vault. Conversely, the less fit you are, the slower, and therefore more time-consuming the vault jump will be.

                There are two parts to the vault jump. Obviously there is the jumping and getting over aspect of the vault. The second part is landing and the controlled fall. You need to be proficient at both to get through the vault at your fastest. Getting over it is the hardest part to master but when done correctly, it can save you a lot of time.  Today I want to go over the different ways of jumping over the vault.

THE JUMP

                 When it comes to jumping the vault, unless it’s specified, you basically get yourself over however way you can. There are generally 5 different methods of getting over the vault listed below:

1)      Two handed

2)      One handed

3)      One footed

4)      Arcing

5)      Scissoring

                You can also jump the vault without touching it. Very few people are capable of doing this, though, and I usually discourage anyone from the no touch method. I’ve seen applicants do it for the first 2 or 3 laps and end up using more energy necessary and they end up going back to the two handed method. I’ll describe the 5 methods below, but before I get to that, I want to explain two common mistakes that are made at the vault. The first is the approach; the second is the jump.

                With the approach, I’ve seen too many people run to the vault with too much caution. You lose a lot of momentum when you approach it this way. Speed is lost that could be used to help power your jump.

                With the jump, people spend a lot of hang time in the air; we’re not trying to be Jordan here. The reason for the hang time is because people jump up and over, rather than trying to clear across the vault. Obviously you need a certain amount of vertical jump to clear it, but you don’t have to jump like you’re trying to clear a building.

Two Handed

                The two handed method is the most common method performed. This is where you place both hands on the vault and jump over with both legs together. I find this is one of the most efficient methods to perform. Not everyone can do it, but it’s certainly one that I think everyone should try to perform. This method requires good leg strength and power, as well as good upper body strength to support the body as it’s going over.

One Handed

                 The one handed method would be the second most common method I’ve seen performed. It’s just like the two handed method, except you grab the vault with one hand instead. For some people this is the most efficient method for them, and I’ve seen people vault just as quickly with this technique as the two handed method. This one does require a lot more upper body strength though, and a little more coordination.

One footed

                The one footed method is a variation of the two handed method, as well as a variation for the one handed method. Essentially you’re performing the same movement as the first two, but instead of swinging over both legs at the same time, you place one foot on top of the vault for support. The supporting foot will either help with balance as you go over, or it can be used to help get you over the vault. This method still requires leg strength, but not to the same degree as the two handed and one handed methods.

Arcing

                The arcing method is similar to the two handed method, but instead of both legs swinging over the vault together, they go over one at a time. I’m not a fan of this method. The reason I don’t like it is 1) too much hang time compared to the other methods, and 2) people are usually not in control of their body while going over. These people end up landing out of control on the other side of the vault. When you land uncontrollably, you usually have to repeat the jump again.

Scissoring

                The safest method to perform, but also the slowest method to perform, is the scissoring. This method is usually performed by those who don’t have the strength (lower or upper), or the confidence, to jump 3 ft. What you do is place one hand and one leg on top of the vault. You use your top leg to pull yourself up and over the vault while swinging the other leg over. If you can, avoid this method unless you absolutely have to.

                Those are the 5 methods of jumping over the vault. I wouldn’t say these are the definitive 5, but they are the ones commonly performed. The best thing you can do is to practice the method that you are capable of performing. You can practice on the backs of couches; you can go to a park and practice on a bench; you can find a 3 foot fence. Anything you can find that’s roughly 3 ft in height, practice on it. The more you practice, the more comfortable and efficient you will get at jumping the vault.