After clearing the vault and landing in control, it's common to land sideways (parallel to the bar) when doing the front fall. If possible (you'll have to clarify with your test administrator), try facing forward when performing your front falls, rather than sideways. That way...
A lot of time is wasted on the falls, particularly getting up from them. In this video, I quickly go over the front falls and how you can get up faster from it while using less energy. A win/win situation if you ask me. I also...
There's a misconception that you need to use your arms to push yourself up and over the bar when it comes to the vault jump. I can see that point of view, but it's not the most effective way of going over the bar. When jumping...
The vault can be a big time suck. But it doesn't have to be. Like other parts of the test, getting through the vault takes skill and strategy. I've seen people shave off 3-5 seconds off their overall time (sometimes more) just by fixing up their...
Is that even possible? Of course it is! And I'll tell you how. A lot of time is wasted in the transitional areas. Those are: The course to the machine The pull to the push The machine to the vault The falls to the jumps and the...
The 3 foot vault poses a problem for many people. On video it doesn't look like much. It doesn't sound like much either when you hear 3 feet. But when seen in person, it looks anything but easy. People start conjuring up images of things going wrong...