Program
180º side vault
Objective
- ⏤ Manage to do the 180º side vault with ease.
Level
- ⏤ Intermediate
Duration
- ⏤ 9 Weeks
Frequence
- ⏤ 3 Days
Description
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.
Required Material
- Low bar
- Bodyweight
- Pull up bar
- Parallettes
- Box
Requirements
Being capable of doing:
- 20 push-ups
- 10 dips
Phase 1 ⏤ 1 Weeks
First contact and preparation
Phase 2 ⏤ 1 Weeks
Leg assisted
Phase 3 ⏤ 2 Weeks
One leg 180º side vault
Phase 4 ⏤ 2 Weeks
Low bar 180º side vault
Phase 5 ⏤ 3 Weeks
180º side vault
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