Sprint + Hurdle + Punch

VaultLevel 1Free

Full-speed sprint with backward arm circle. Arms come down on the punch, then continue circling up through the straight jump. Two-foot punch HARD off the board, body stretched at the peak with arms reaching tall.

Coaching cues

Eyes forward
Arms circle BACK
Down on punch
UP through jump
Punch HARD

How to teach it — drill

Sprint mechanics 10 reps + hurdle step drill 10 reps + punch-to-jump 10 reps with full arm circle. Tape the sprint mark.

Common mistakes & fixes

Error: Jogging not sprinting

Fix: Full speed every approach

Conditioning: Sprint timing reps

Error: Arms stay stiff or wrong path

Fix: Arms circle BACKWARD, come down on punch, continue up through jump

Conditioning: Stationary arm circle drill — 20 reps before adding the run

Error: Soft punch off the board

Fix: Punch HARD — feet drive into the board, board snaps back up

Conditioning: Punch-to-jump volume on a hard surface

Deductions

Hesitation/prep pause0.10

Insufficient run speedup to 0.20

Weak punchup to 0.20

The KINETIC principle

Get it in the body not the brain

Don't just read it — coach it.

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