Landing:

What we're talking about here is landing without rolling. Some places are not suitable for you to finish rolling, such as the place is not big enough, there are stones and nails on the ground, or you don't want to get dirty. ...

I think there are two difficulties in landing, which I haven't fully grasped: one is the center of gravity, and the other is the center of gravity. The first center of gravity refers to the control of the front and rear centers of gravity. Remember that the forefoot hurts for another two or three minutes, but it is terrible that the heel falls and hurts the ankle and calf ... It may not recover for two or three weeks ... The second is to control the left and right center of gravity-try to make the two feet bear the force evenly. This can only be understood slowly by yourself, and the words can't be understood. I can only remind you here ~

The calf muscle strength almost determines the upper limit of your rapid decline, so it is very beneficial to do more toe jumping in your spare time to improve your muscle strength.

Remember, no matter what height you jump from, try not to let your heels touch the ground! ! ! (I used three exclamation points)

Besides, it's normal to be afraid. No one can fly upstairs at birth. Practice slowly and start from a height that you can accept. Don't worry.

Roll (roll):

A very practical action when landing. I think the biggest advantage of tumbling is to ensure that the heel does not touch the ground when landing-to protect the ankle and knee from tumbling to the greatest extent, especially at the heights of 2.5m and 3 m. It is difficult for most people to ensure that the heel does not touch the ground without tumbling, so I think tumbling is an action that must be mastered. It should be noted that even if rolling landing is used, the feet will still bear most of the gravity, and the arms and back will bear a small part.

Vault with both hands (hands)

It should be the simplest action: near the obstacle, support the railing/wall with both hands, cross over with both legs from one side, and release the hands on the same side at the right time to complete the crossing. The action is very simple, and you can easily climb over obstacles as high as your chest or even higher. But there are also disadvantages-first, this movement can't keep high speed. Second, it is difficult for the body to maintain its previous direction after crossing.

Spin vault (spin snatch)

This action is often used where there is a railing-PKER jumps off one side of the railing, rotates 180 degrees above the railing, and lands on the other side of the railing.

This action is relatively simple. Face the railing, face yourself with one hand and palm, and hold the railing under the railing; Put the other hand back to yourself and hold it tightly over the railing. The distance between your hands should not be too far (it is recommended not to be greater than the shoulder width). After jumping up, turn your legs 180 degrees around the palm facing you (this hand has been tightly held). After releasing the other hand, quickly grasp the right side of the right hand with the shaft, and then jump off. Pay attention to gently pedal the wall when you let go and jump, otherwise your body will lean, not in front, not behind.

Note: When using the twist vault, make sure you can vault over the railing with both hands, otherwise don't try.

Monkey Vault & King Kong Vault (Monkey Vault)

These two movements are very similar, they are both supported by both hands to cross obstacles, which is very practical &; Very good.

Let's start with the monkey jump. It should be noted that when using the monkey vault, the body must lean forward. I don't think it's realistic if your body stays upright and flies over. Your feet never pass between your hands, that is, when your feet are on the railing, your hands have left the obstacle; When jumping with monkeys, the jumping point should not be as close as the vault with both hands. Choose your jumping point according to your speed. In the process of rising, grab the railing and push yourself to fly over the obstacle. Pay attention to your leg. If your leg is cut by an obstacle, it will be miserable ... I did it once, and my calf was bruised a lot ... so I must start with a short one, so don't worry.

The advantage of monkey jumping is obvious. Can climb high, can maintain high-speed movement, the body direction will never deflect, but the movement difficulty is correspondingly improved. I don't know about you, but every time I play monkey tricks, my thighs are stuck to my chest, for fear of tripping ...

Let's talk about King Kong jump (also called gorilla jump, or leopard jump). It may be more difficult than a monkey jumping, but I learned King Kong first. -_-#

The most obvious difference with monkey jumping:

First, King Kong jumps with obvious forward movement.

Second, in the monkey jump, the function of the arm is to improve the jumping height, while in the King Kong jump, the function of the arm is to make yourself fly further.

3. King Kong jump is mainly used to cross platform obstacles.

In the monkey jump, the arm pushes itself upward in the process of rising. In King Kong, it is to support yourself when the body is at the highest point or just beginning to fall, and ensure that you are not "flat" on the table.

Don't think that the king kong jump is a forward jump, but a support, so your leg may just fly to the table and fall on it (everyone may have this problem at first). So you have to run+jump high (attention)+support yourself with your hands; Your legs won't curl up until your hands touch the table. After landing on the table with both hands, his legs quickly folded up and crossed the obstacle. On the side, your body should be sideways. Every time you feel your hands shaking, it means that your movements are almost the same. With the improvement of your skills and physical fitness, King Kong won't feel shocked after a while. In order to fly the farthest distance, you must run and take off quickly, and support as far as your hands can, just reaching the opposite edge.

Suggest using table tennis table to do exercises!

Door vault (end)

I don't know how to translate Gate Vault, so I privately named it "Crossing"-_-

It may be called the door vault because it is very suitable for climbing over all kinds of railings and doors. Very safe and simple-this is one of the few movements that I successfully practiced for the first time, but it requires high flexibility. PKer first supports the upper edge of walls (as if it can only be used for thin walls), railings and iron gates with his arms, then supports the upper edge with one hand, supports the upper edge with the other hand, supports it with his head down, and supports it with his abdomen (at this time, your upper limbs are upside down), and then the abdominal and back muscles vigorously throw his legs above the upper limbs, so that your feet will draw a 360-degree circle in the air when viewed from the side. After that, the feet hit the ground first. Pay attention to stand on tiptoe when you start practicing, so as not to be shocked when you fall.