You can tuck your knees

try stretching by grabbing your legs and pressing them to your butt it will warm up the muscle

in order to clear higher ledges you lean back as if you were laying down as you go over it and use your hands to push off the ledge after your butt is past. it may seem sketchy but it's honestly a lot easier than monkey or long vaults

For the dash vault, you can get a higher jump by kicking your leading leg up higher.

Ta practice evevry day or 3/4/5 times a week. Hope it helped. It worked for me

Don’t bend too far down you’ll take away from your momentum release heels to toes