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.
