Gate Vault Tutorial
This tutorial is a trimmed down version of the full tutorial which will be available on the Tribe Tutorial DVD. After the DVD is released we will begin to publish the full versions on the website.
The gate vault can also be useful for a hip level (or lower) obstacle that has a considerable drop on the other side, although the gate vault may not be necessary to clear the obstacle, it can help to take impact out of the landing. It is also useful for taller objects where a wallrun or tap-vault might not be suitable.
1. Make sure the obstacle, is secure enough to take all of your weight.
2. Bring your hips facing the gate with your left hand holding the top of the gate beside your left hip, palm facing away (thumb pointing left).
3. Fold over the rail and reach your right hand to the bottom bar (railing), further down the fence, or cement grounding.
4. With your arms, pull the weight of your lower body above your head, so that you are inverted, using the lower hand and your hip against the railing for balance.
5. Continue arching the back (tighten your stomach, so your lower back doesn’t bear the brunt of the arch) and look for the sky.
6. As your feet pass over your head, with your chest opening towards the direction you are headed, release the left hand and give a slight push off the right hand (this helps achieve more distance from the base of the gate).
7. Spot your landing as you come around to right-side up.
8. As your feet arrive, the rest of your body folds into a low crouch, absorbing the impact and harnessing the momentum so you can continue your run with ease and power, or if necessary, go into a roll to lessen the impact of the landing.
Weena is a pilates instructor, personal trainer, and professional dancer in New York City. Find out more about her at www.weenapauly.com