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Step 1
Line up directly in front of the object you want to do the dash vault over, making sure that the object is low enough to get over with a tucked jump. Take a running start that's long enough to get you to about 60 to 70 percent of an all-out spring.
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Step 2
Leap over the object and bring your feet together and under you as you rise up into the air. As you get to the peak of the jump push your feet out in front of your as if you're about to jump foot-first into a narrow tube.
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Step 3
Plant your hands onto the object you're vaulting over just as you start to descend in the jump. Push off the object as hard as you can and give a small kick outward with both feet to bring you over the last section of the object. Keep your eyes on your landing and not on the vaulted object or your feet.
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Step 4
Land both feet at the same time and diffuse the energy of the vault by running forward a few steps until you can stop easily.
