New vaulter, cannot hold on to pole
Posted: Mon Apr 27, 2015 4:17 am
Hi everyone
I'm coaching a beginner athlete that is just starting out, and is already having a lot of issues. She is very excited about learning, almost to the point where her own ambition is actually getting in her way, making her very frustrated very quickly.
She is only 3 training sessions in, and has not progressed at all since the first one. We’ve only done sand vaulting drills with her, and the main issue is she cannot hang on the pole. Doesn’t matter if it is a 1 step or a 6 step; she’ll put the pole in the sand and her hands slide down ~1ft down the pole and basically jump without using the pole. I don’t think her strength is the issue…she can do ~3 pull ups, which is I think is reasonable for a 16yo beginner (but still needs work
), which leads me to believe this is almost completely mental. Her background is cheerleading and sprinting (100/200m) and is fairly fit overall.
This is what I have tried so far:
- 6 step (3 stride) runup into sand, pole at shoulders, plant and swing through. Not effective
- 4 step (2 stride) runup into sand, pole at shoulders, plant and swing through. Not effective
- 1 step (half stride) step/jump into sand, starting with pole tip in sand. Still not effective.
- Hanging on a pullup bar with light swinging back and forth. She did fine, but didn’t help with vaulting
What I’m thinking about doing:
- A-frame drills. Get 2 big poles and tape them together at the top, place them in the sand with tips ~3ft wide. Have her run up to the A-frame, jump up and grab as high as she can, and then hang through. I think this will get her used to “dead hang” on the pole and build confidence.
I’ve used this drill in the past with intermediate jumpers to train them to jump better at the takeoff with decent results.
Unfortunately I don't have any videos of her jumping, but I'll try to get some at our next session next week and update this post.
Does anyone else have any suggestions? She’s really keen about pole vaulting and I’d hate for her to quit because she’s getting frustrated. Help!
Thanks!
I'm coaching a beginner athlete that is just starting out, and is already having a lot of issues. She is very excited about learning, almost to the point where her own ambition is actually getting in her way, making her very frustrated very quickly.
She is only 3 training sessions in, and has not progressed at all since the first one. We’ve only done sand vaulting drills with her, and the main issue is she cannot hang on the pole. Doesn’t matter if it is a 1 step or a 6 step; she’ll put the pole in the sand and her hands slide down ~1ft down the pole and basically jump without using the pole. I don’t think her strength is the issue…she can do ~3 pull ups, which is I think is reasonable for a 16yo beginner (but still needs work
), which leads me to believe this is almost completely mental. Her background is cheerleading and sprinting (100/200m) and is fairly fit overall.This is what I have tried so far:
- 6 step (3 stride) runup into sand, pole at shoulders, plant and swing through. Not effective
- 4 step (2 stride) runup into sand, pole at shoulders, plant and swing through. Not effective
- 1 step (half stride) step/jump into sand, starting with pole tip in sand. Still not effective.
- Hanging on a pullup bar with light swinging back and forth. She did fine, but didn’t help with vaulting
What I’m thinking about doing:
- A-frame drills. Get 2 big poles and tape them together at the top, place them in the sand with tips ~3ft wide. Have her run up to the A-frame, jump up and grab as high as she can, and then hang through. I think this will get her used to “dead hang” on the pole and build confidence.
I’ve used this drill in the past with intermediate jumpers to train them to jump better at the takeoff with decent results.
Unfortunately I don't have any videos of her jumping, but I'll try to get some at our next session next week and update this post.
Does anyone else have any suggestions? She’s really keen about pole vaulting and I’d hate for her to quit because she’s getting frustrated. Help!
Thanks!
Just kidding!