Parkour Exercise – Turn Vault
Parkour exercise: How to do the Turn Vault
Turn vault is a move that is most often used over rails and also in either drops or catleaps.
Setup
You need a rail (handrail) or a narrow wall. This move is incredibly often used in combination with a follow-up drop or a catleap, but it is recommended that you practice in a place where the levels are at the same height on either side of the obstacle.
Execution of the Turn Vault
Start by standing with your front facing the rail you want to use. Decide which side you want to turn to over the rail. In the following description, the starting point is a turn to the right.
- Grasp the handrail with both hands. When turning right in the bend over the railing, the right arm must be turned to the right and the railing must be grasped with an underhand grip. The left hand must be held around the railing in an overhand grip.
- The arms are used to coordinate the movement and maintain balance in the turning phase.
- Stand with your legs slightly apart so that you can feel that you can get off the ground well. To get enough energy to get to the other side, you need to push off with your legs and pull with your arms.
- When you reach the apex of the jump and have your whole body over the rail, release the rail with your left hand, let your right hand slide down the rail and grab the rail again with your left hand, 43 to the left of your right hand. That way you end up standing on the opposite side of the rail facing it. You are now ready to do a drop, run forward or jump forward in a catleap.
Rehearsals
It is best to start learning at a rail, as it is difficult to find soft obstacles that are also sufficiently stable to practice turn vaulting on. However, it can be advantageous to start with a higher ledge. You can e.g. put some euro pallets in front of the rail so you don't have to jump as high to get over the rail, but still have time to rotate afterwards.
Problem statement
- Remember to set off with both legs at the same time.
- You can easily end up swinging your body too far in the movement. Remember that the turn vault must take place in a straight line over the rail, i.e. the body must pass the rail in a straight line over the hands.
Variation options
Turn vault underbar:
Performed by continuing after the turn vault back to the starting point through the rail with an underbar.
Turn vault 2 catleap:
Performed by landing in a catleap on the rail after turning around the rail.
Turn vault 2 precision:
Performed by jumping to a precision after landing.
Turn vault 2 Drop:
Performed by making a drop right after turning around the rail.
Training in the gym:
Step by step:
1) Use two wooden bars and two plinths. Place the plinths on opposite sides of the wooden beams, tight until these. The lower boom must be positioned so that it protrudes a small distance between the plinths. The upper wooden beam must be placed at hip height of the students when they stand up on the wooden plinths.
2) Start the practice by having the students practice the turn vault over the top wooden beam, from one plinth to the other.
3) Once the students have mastered the movement, the focus must be on taking off from the lower wooden beam and landing on it again after the turn vault.
4) When the students are confident, the front plinth can be removed first and then the back.
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Have fun with your parkour training. 🙂