Parkour Exercise – Dash Vault

Parkour Exercise - Learn Dash Vault

Dash Vault is what in traditional apparatus gymnastics is called a "stealth jump". It is a nice and stylish movement that can be varied in several different ways.

Setup

Find an obstacle that has a solid, non-slip surface and is around hip height. If the obstacle is too low, it is difficult to position the hands correctly. Always check what's on the other side.

Execution of Dash Vault
  • You face the obstacle and run straight towards it.
  • At a distance of one and a half meters you set off with one leg.
  • The swing leg is pulled straight forward and up over the obstacle, and the off leg follows right behind.
  • The legs are gathered upwards in a catete position, while the body weight is tilted backwards. The arms are placed behind the body and support the body weight.
  • The hips are then stretched out while the hands are pushed off the obstacle strongly, so that you get away from the obstacle and gain enough momentum to be able to continue your flow after landing.
Rehearsals

Start by doing a lazy vault and try to drive it more and more straight on the obstacle. Try to take off further and further from the obstacle so that a hovering phase is achieved.

Problem statement
  • Dashvault often causes problems in the learning phase because it is a move that requires a lot of coordination. If you have too much speed and energy in your movement, you can easily jump too far and not hit the obstacle at all.
  • It can be problematic to dare to lean back and let the arms support the body weight, but it is central to being able to perform the movement correctly and get the right flow.
Dash Vault - Parkour with Team JIYO
The parkour exercise Dash Vault is an effective way to overcome an obstacle. If you're not used to it, it can seem a little over-the-top at first. Try possibly to start by doing a dash vault over a soft obstacle, e.g. a foam plinth.
Variation options


Swing Dash:

Performed by "swinging" into the leg position instead of jumping straight up onto the obstacle. Here you have to actively tilt your hips.

Dash2Split:

Performed by splitting the legs at the end of the movement instead of keeping the legs together. 

Dash1Handed:

Performed with only one hand on the obstacle. However, this can cause you to lose your balance, so make sure you place the hand you want on the ledge centrally.

Make sure to pull your legs up so high that you just come over the obstacle.

This makes it easier to put the hands in the right place, and the effect of the move is much greater.

See video about the Parkour exercise Lazy Vault below