Mark Toorock: Hi, I am Mark Toorock from American Parkour. Today, we are showing you Parkour. What we are going to show you now is a more advanced vault called the Kong Vault. A Kong vault is also called a Through vault in gymnastics. It's where your hands are placed on the rail and both feet go what appears to be between your hands. However, your feet never actually passes between your hands and this is point of confusion for people trying to learn this vault. What actually happens is that your hips go up over your head height and by the time that your feet pass the rail, your hands are long gone. So Skipper is going to go ahead and show us how this vault is done.

Now a couple of things to observe about this vault. I want the hips coming up high. This is crucial so that your feet clear the railing and your obstacle that you are vaulting over. One of the best way is to do this is to get your head down. If your head is down, it allows your body to come up behind you. If you pick your head up, your body naturally goes down below and there is chance that you will clip your feet on wherever the obstacle is.

Next, we are going to do another kind of Parkour vault, called the Speed vault.