Parkour Exercise - Turn Vault
Parkour exercise: How to do the Turn Vault
Turn vault is a move most often used over rails and also in either drops or catleaps.
Setup
You will need a rail or a narrow wall. This move is used very often in combination with a subsequent drop or 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 Turn Vault
Start by standing facing the rail you want to use. Decide which side you want to turn to over the rail. The following description is based on turning to the right.
- Grip the handrail with both hands. As you turn right in the turn over the handrail, turn your right arm to the right and grasp the handrail with an underhand grip. The left hand should be gripping the handrail in an overhand grip.
- The arms are used to coordinate the movement and maintain balance during the turning phase.
- Stand with your legs slightly apart so you can feel that you can set off well from the ground. 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, let go of 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. This way, you end up standing on the opposite side of the rail, facing the rail. You are now ready to make a drop, run on or jump on in a catleap.
Pre-exercises
It's best to start learning on a rail, as it's difficult to find soft obstacles that are stable enough to practice turn vaulting on. However, it can be beneficial to start with a higher ledge. For example, you can put some Euro pallets in front of the rail so that you don't have to jump so 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.
- It's easy to swing your body too far out in the movement. Remember that the turn vault should be done in a straight line over the rail, i.e. the body should pass the rail in a straight line over the hands.
Variety of options
Turn vault underbar:
Performed by continuing back to the starting point after the turn vault through the rack 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 doing a drop right after turning around the railing.
Workout in the gym:
Step by step:
1) Use two wooden booms and two pegs. Place the pegs on either side of the wooden booms, close to them. The lower beam should be positioned so that it sticks up a little between the pegs. The upper wooden boom should be placed at hip height of the students when they are standing on the wooden plinths.
2) Start the practice by having students practice the turn vault over the top wooden beam, from one plinth to the other.
3) Once students have mastered the movement, focus on launching off the bottom wooden beam and landing on it again after the turn vault.
4) Once students are confident, the front plinth can be removed first and then the back.
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Have fun with your parkour training. 🙂