Topic: Distance After Kongs

[Memitchi]

    I love kong vaults! It is such a great, useful, efficient vault. Slow progression with it, after a month of training, has brought be a lower chest high, and 6 feet long kong. Never before have I been able to get distance after it, though. I often see videos of people konging, and then safety vaulting over the next wall 5-6 feet away.
   
    How might I go about achieving that height/distance? Is there any modifications I might need to make to my technique? I might be able to put a video up later, if that would help at all.

[Ryan Anthony Vetter]

Kong vaults are indeed useful and efficient, but to maximise the potential of the vault, you must understand that there is three methods of performing it.

Method 1: Dive towards the point nearest the end of your vault to which you can plant your hands, "single kong vault."

Method 2: Take a late launch while using your hands to assist the momentum forward, and again dive towards the point nearest the end of your vault to where you will plant your hands, "double-hand kong vault."

Method 3: Take a late launch after where you normally would, but without diving try focusing your momentum on a more upward motion, this way when you plant your hands you will only be pushing yourself upward further.

The third method is the one you're most likely seeing, which requires alot of upper-body strength and excellent reaction time.

[Jennifer]

I've been diving toward the furthest point where I can place my hands, preferably at the opposite end of the obstacle, then basically swinging through my hands.

Lately, I've begun getting the hang of that third method, where I have a lot of upward momentum and my arms give me a little "boost" so I can continue that arc.

My problem is, I have a low center of gravity and don't jump very high (I'm working on it. Almost daily.) I have a very hard time getting my hips high enough, and for whatever reason, my hands are staying on the obstacle far too long.

So Kongs are still a problem for me, and watching all the videos in the world--or even real-life training partners--has not yet helped me. I can do a Kong *sort of* but I feel like this is a major weak spot for me.

[Belhade]

I'm the same way. I got no distance. No matter how I try - long dives, high pops, whatever - I always immediately drop to a landing about a foot away. I'm sure it's a strength issue - not enough leg power for the launch, not enough shoulder/arm power to push off/up. Might also be a mental block too - I'm not comfortable or confident enough to take it at a full run so I'm lacking speed.

[Ryan Anthony Vetter]

That's rough, you should fall back to practicing the up-swing on monkey vaults. I was doing it earlier today, popped an extra foot in height.

[David Jones]

work on your split foot take off. Kong pres are mostly from the legs.

[kidzymarvel]

Two things is all you need to know:
One athletic training and two skill(s) training.

[DevintheNinja]

work on your split foot take off. Kong pres are mostly from the legs.

I second this

[kidzymarvel]

Agreed!

[Steven Low]

There are two main factors.

1. Split foot and double foot takeoff don't matter much. I use both... it doesn't matter.

What matters is being able to maintain horizontal momentum both from running and from hand impact on.

2. YOu need to be strong in the upper body, mostly in pulling strength to be able to land the hands and then throw the obstacle behind you thus throwing yourself forward.

[matcauthon12]

There are two main factors.

1. Split foot and double foot takeoff don't matter much. I use both... it doesn't matter.

What matters is being able to maintain horizontal momentum both from running and from hand impact on.

2. YOu need to be strong in the upper body, mostly in pulling strength to be able to land the hands and then throw the obstacle behind you thus throwing yourself forward.

Guaranteed you get at least twice as far from a split foot as a punch takeoff. What Mr. David Jones said. Work on the takeoff and then add speed. That's it.

[kidzymarvel]

I really don't understand the horizontal bit. No one really explains it in depth all they just say is jump up instead of forward to get more distance on your exits. That's not really helpful =(

[Nick Fernandez]

Then you could probably say the best of both worlds. Go diagonal, not up or forward, in your kongs. This way you're going forward but at the same time you're not so flat in comparison with the object. So you're using your take off to get that distance, but when you go diagonal you also get that opportunity to push and pull and adjust with your hands.

By the way, what I mean is with your entire body. Basically your legs could be going at that angle, but it would work as long as your momentum isn't headed solely down or forward. Horizontal = faceplant on your obstacle. Up=  well, depending on the obstacle's height, but jumping only up would not get you over the obstacle

[KC Parsons]

When it comes down to it, it's mainly a strength and power thing in the legs and hips while using the upperbody as non-invasively as possible (as in not actually stopping some of your momentum when you put your hands down which is pretty common)

When the technique is smooth, more strength/power in the upperbody can help by pulling you out of the kong for a little extra distance as mentioned.


SIDE NOTE: Might not be a bad idea to hit up an open gymnastics gym (also with Cold Mr. Winter coming around now) where you can just beast it and throw yourself as hard as you can at the kong vault without as much risk for injury. Understand you do NOT want to make this your normal mentality since doing that on rails/concrete could clearly be problematic pretty fast. But doing this will help show how the extra speed from bolting at the object will get you farther.

[David Jones]

I really don't understand the horizontal bit. No one really explains it in depth all they just say is jump up instead of forward to get more distance on your exits. That's not really helpful =(

Maintaining speed throughout the movement is essential. "When it comes down to it, it's mainly a strength and power thing in the legs and hips while using the upperbody as non-invasively as possible (as in not actually stopping some of your momentum when you put your hands down which is pretty common)", is pretty much a perfect explanation for it.

What helped me a lot was working on my spit foot, maintaining speed throughout the run and movement (remember not slowing down, take confident steps), and keeping my chest up and open throughout the takeoff/vault (rather than hunched over with your chest parallel to the ground).

[kidzymarvel]

Thanks for the insight =)

[Eli]

i have had a problem with kongs also. but today i was practicing and finally got a Kong precision vault jump thing but where you go from the Kong and land on a rail or bar. i had just been practicing this and realized that it is all about your comfort with the vault. i worked my way up to being able to clear about two and a half feet in my Kong with no drop in height and the reason i could do this is beacuase i worked up to it and wasnt scared at all.  it really helps if you just feel comfortable with it!

[Belhade]

I practiced a bit on a picnic table and I know that a lot of it is my confidence level. Namely, my confidence (or lack thereof) of these stupid new shoes on grass. I did pull off a few clean kongs but still nothing more than a foot or two past the rear bench. Working on the split foot did help.

[Memitchi]

Thanks for all of the great responses! I've been doing climb up work lately, I'll probably some kong drilling soon. 

[Jennifer]

Did some kongs today!

I used the split leg take-off. It really helped.

I vaulted a dogloo that was about thigh height to me. That was perfect for working on my technique, because my jumps aren't particularly high. It was low enough for me to really get my hips up and over. It was fairly wide, and I cleared it easily and had plenty of follow-through afterwards.

I also filmed myself doing it and watched the film to make sure that I was getting the form right. That always helps me, but I forget to mention it on these sorts of threads.

Anyway, Happy Thanksgiving, everyone. Hope yours was great!