The 180º side vault is one of the simplest dynamic tricks, and a good way to get started in this type of movement. In addition, it is a trick that you will later have as a resource to change direction in your freestyle combinations. It does not require too much basic strength, which we will work on throughout the different phases. 

 **Must know** 

 - The program is designed to be done twice a week, with an extra routine in case you want to do a third session. 

 - Take intermediate breaks, between 1' and 2:30”, depending on how difficult the routine is for you. 

 - The duration of the routines is between 20 and 45 minutes. 

 - The first levels are designed for beginners, if you find them too easy, just do the walkthrough progressions and combine them with your usual routine. 

 - Review the video and descriptive text of each progression to make sure you do it correctly. 

 **Requirements** 

 Being able to do at least 20 push-ups and 10 dips in parallel. 

 **Necessary material** 

 Pull-up bar and low bar. We recommend that they be bars in which the floor is padded, or use some type of mat.

180º side vault

In this phase you will learn the necessary swing for the pass, which in the future will be useful for other tricks both on the bar and on the bars. In addition, we will check that you have enough strength to carry out the following progressions.

First contact and preparation

In this phase we begin to place one leg on the bar, after the impulse, to raise the hip and prepare to move to the other side. We will continue reinforcing the basic exercises.

Leg assisted

In this phase we will pass over the bar. To do this we will help ourselves with one leg and we will complete the movement by falling on the other side and supporting our hands correctly. We will also begin to reinforce the pullover to use it when we have to do the high bar parade.

One leg 180º side vault

In this phase we will already perform the complete movement, without the help of one leg. We will also continue working on the pullover to make sure that later we can do it with the high bar.

Low bar 180º side vault

In this phase we will finish mastering the movement. To go up on the high bar you can use the pullover that we have been working on or if you have the capacity, it is also possible to go up with muscle up or Olympic muscle up.

180º side vault

About this program