The Kong vault, also known as the Monkey vault, is a fundamental parkour movement that involves vaulting over an obstacle by placing both hands on it and driving your legs through, often in a diving motion.
Understanding the Kong Vault
The Kong vault is an efficient and dynamic way to clear obstacles like walls, railings, or benches. It requires a combination of explosive power, body control, and spatial awareness. Mastering this vault not only enhances your movement repertoire but also builds foundational skills applicable to many other parkour techniques.
Prerequisites for the Kong Vault
Before attempting a full Kong vault, it's essential to have a solid foundation in basic movements and physical conditioning.
Physical Prerequisites:
- Upper Body Strength: Essential for supporting your weight and pushing off the obstacle.
- Push-ups (various forms)
- Dips
- Core Strength: Crucial for maintaining a tucked position and controlling your body in the air.
- Planks
- Leg raises
- Leg Power: Needed for the initial jump and propulsion.
- Squats
- Box jumps
- Flexibility: Especially in the hips and hamstrings, to tuck your knees effectively.
Skill Prerequisites:
- Precision Jumps: Ability to accurately land on small targets.
- Basic Vaults: Familiarity with simpler vaults like the Step Vault or Safety Vault helps build confidence.
- Cat Hang/Climb Up: Good for understanding obstacle interaction.
- Ground Kong: Practicing the motion on the ground to get the feel of the tuck.
Step-by-Step Guide to Performing a Kong Vault
Executing a Kong vault can be broken down into several key stages. Start with low, stable obstacles and gradually increase height and distance.
1. The Approach
- Gain Momentum: Begin with a controlled run or walk towards the obstacle. The speed should be enough to generate forward momentum but not so fast that you lose control.
- Gaze: Keep your eyes focused on the spot where your hands will land and beyond the obstacle.
2. Hand Placement and Dive
- Jump Off: As you get close, take off from one or both feet, depending on your approach and comfort.
- Hand Plant: Place both hands simultaneously and firmly on the obstacle. Your fingers should be pointing forward or slightly outward.
- Diving Motion: As you push off the ground, you'll need to go into a diving motion over the obstacle. This means extending your body forward, initiating the vault. Your head and chest will lead the movement over the obstacle.
3. The Tuck
- Knee Tuck: Immediately after planting your hands and initiating the dive, tuck your knees in towards your chest, bringing your feet to your hands. This compacts your body, allowing you to clear the obstacle efficiently.
- Push Off Hands: As your legs come through, actively push off with your hands to give yourself additional height and forward propulsion. This is where your upper body strength comes into play.
4. Clearing and Landing
- Leg Extension: Once your hips and legs are clear of the obstacle, begin to extend your legs forward.
- Absorb Impact: Land softly on the balls of your feet, bending your knees to absorb the impact. Aim for a balanced, controlled landing.
- Run-off or Stop: Depending on your environment, you can continue running or come to a controlled stop.
Progressive Drills for Mastering the Kong Vault
Practice is key to developing fluidity and confidence. Start small and build up.
-
Ground Kong:
- Practice the tuck motion on the ground. Place hands on the floor, jump, and tuck your knees through your arms, landing with your feet near your hands.
- Benefit: Builds muscle memory for the tuck and hand placement.
-
Low Obstacle Kong:
- Find a very low obstacle, like a curb or a painted line. Practice the full motion, focusing on smooth hand placement and tuck.
- Benefit: Introduces the obstacle element without significant risk.
-
Raised Hand Kong (Box Kong):
- Use a sturdy box or bench. Place your hands on the obstacle and step through with your legs, or do a low jump-through.
- Benefit: Develops timing for hand placement and the leg-through motion over a slight elevation.
-
Long Kong (Pre-Kong):
- Practice placing your hands further and further out on the obstacle, necessitating a greater dive. This helps you get comfortable with the diving motion required for longer distances.
- Benefit: Prepares you for clearing wider obstacles and improving the "dive" aspect.
-
Full Kong Vault:
- Once confident with progressions, attempt the full vault on a stable, appropriate-height obstacle. Focus on linking all stages smoothly.
- Safety Tip: Always have a clear landing area.
Safety Considerations
- Start Low, Go Slow: Never attempt a high or difficult Kong vault without sufficient practice on lower obstacles.
- Check Obstacles: Ensure obstacles are stable, free of debris, and have a safe landing zone.
- Warm Up: Always perform a proper warm-up before training to prevent injuries.
- Spotter: If possible, have an experienced spotter when learning new or challenging vaults.
- Listen to Your Body: Don't push through pain. Rest and recover when needed.
- Proper Footwear: Wear appropriate, grippy shoes.
Common Mistakes to Avoid
| Mistake | Description | Solution |
|---|---|---|
| Not diving enough | Leads to hitting your feet or shins on the obstacle. | Emphasize the initial forward diving motion and head/chest leading over the obstacle. |
| Tucking too late | Your legs don't clear the obstacle in time. | Practice tucking knees immediately after hand plant and push-off. |
| Weak hand push | Not enough power to lift your body, resulting in a sluggish vault. | Strengthen upper body and practice explosive pushes from the hands. |
| Landing stiff-legged | Increases impact and risk of injury. | Focus on bending knees and absorbing impact upon landing. |
| Incorrect hand placement | Hands too close, too far, or not symmetrical, leading to imbalance. | Practice precise and consistent hand placement. |
| Looking down at feet | Distracts from the trajectory and landing. | Keep eyes focused forward, beyond the obstacle, throughout the vault. |
Mastering the Kong vault takes patience and consistent practice. By breaking it down into manageable steps and focusing on proper technique and safety, you'll be able to perform this dynamic parkour movement with confidence and fluidity. For further guidance and visual examples, consider consulting reputable parkour tutorials and experienced practitioners.
