CAT PASS / KONG / MONKEY VAULT - PARKOUR TUTORIAL

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Cat pass, (King) Kong, Monkey vault or Saut de chat : involves diving forward over an obstacle so that the body becomes horizontal, pushing off with the hands and tucking the legs, such that the body is brought back to a vertical position, ready to land.

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Please keep in mind there are many paths that you can take to reach the same destination. In these parkour and freerunning tutorials I will be breaking down the movement the way I know how. These are not the flashiest videos, and I do a lot of talking, but please take the time to listen and I am sure you will learn a lot.

Step 1) Find a safe sutable object with a clear run up and clean or soft landing. Object should be about waist high.

Step 2) Progressions to this movement are placing your hands on it and jumping your legs up to the side of your arms.

Step 3) Next, you should be able to bring your legs between your arms and plant your feet on the object.

Step 4) After you are able to do step 3 the next progression is planting your hands on the object and brining your legs over the obstacle on the outside of your arms and landing on the other side.

Step 5) After step 4 you are ready to try and use your speed to pop up. While approaching the object dip your shoulders below the line of the obstacle and then rise up off of one foot and drive your back leg up while your hands plan onto the obstacle and then bring the knees up together.

Step 6) At this point momentum should be driving you up and out and your body should be horizontal in a crouched position. Make sure to pull your brody through and up as you push the obstacle behind you using your arms, hands and finger muscles to further your height and distance and readjust you body position to land on your feet.

Step 7) once your whole body is cleared be sure to land on the balls of your feet and bend your knees to absorb the impact.

Please let me know if you have any other questions regarding this movement and feel free to respond with a video of yours if you want to show me what you have learned or even have me pick a part what you are doing right or wrong.

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