How to Do a Parkour Kong Vault

Practitioners of parkour use the Kong Vault to clear obstacles like tables and benches that are low to the ground. It's one of the fundamental movements in parkour and free-running and should definitely be in every traceur's bag of tricks. Although it's a simple move, it requires good power and decent speed to pull off. It can also function as a lead-in to other movements, like precisions and cats.

Difficulty: Moderate

Instructions

1. Locate a medium-sized object over which to vault. Walls are usually too high, but picnic tables and the backs of park benches are just right.

2. Give yourself a reasonable amount of running room before starting your approach. Kong Vaults rely on power and speed, which you'll need space to develop.

3. Accelerate toward the obstacle. Don't run full-out from the start, though. Gradually build your energy and speed so you can explode into the vault.

4. Leap forward from the ground as you near the obstacle. You can either use a one-footed or two-footed leap to start your vault. The choice is more a matter of personal preference than functionality, although the one-footed leap lets you keep more speed through the vault.

5. Reach out for the top of the obstacle with both hands as you leap.

6. Plant both hands on the obstacle at the same time. This increases the stability of your vault and promotes a powerful shoulder deflection.

7. Push off from the obstacle with your arms as you bring your feet beneath your body. Draw your legs into a tight tuck so you don't graze the obstacle with your shoes.

8. Allow your momentum to carry you over the obstacle and into your landing. Step out of the vault by landing on one foot first.

Tips & Warnings

• Be confident when attempting the Kong Vault. As with all movements in parkour, uncertainty only increases your chance of injury.

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