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Step 1
Find an obstacle that comes up to about your waist. Depending on your height, this might be something as low as a park bench or as high as a protective railing. Picnic tables are the ideal height for the vault.
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Step 2
Make sure the obstacle is sturdy and stable before attempting to vault over it. Picnic tables, especially ones made of wood, can occasionally be wobbly.
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Step 3
Line yourself up for the approach. You'll need to take about 5 to 10 steps to build up speed, so give yourself adequate room to run.
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Step 4
Power toward the obstacle using explosive, but controlled steps. Each step should produce slightly more power than the last. This allows you to build speed without over-running and losing body control during the approach.
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Step 5
Launch off of the ground with a staggered two-footed leap. The mechanics are similar to punching the ground simultaneously with both feet, but your leading foot should hit just a bit later than your trailing foot.
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Step 6
Reach out for the obstacle with both of your hands.
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Step 7
Place your hands on the obstacle and brace your body weight with the muscles of your chest, shoulder and back. At the same time, draw your legs up beneath you into a tucked position.
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Step 8
Lift your hands off of the obstacle and allow your momentum to carry you through the vault.
