Rope drills

[ACvault]

Hi, I recently finished my indoor season (mediocre) and my biggest problem was my turn over in my vault. I basically don't turn over well at all and this is due to a few things (mainly because I don't have standards and a bar/bungee to practice with). Someone I talked to recommended getting a a rope, tying it up to the football field goal post and doing drills that would help my swing and turn over (with a mat under it). Can anyone recommend some drills to do?

[dougb]

What works for us, is to get a couple of high jump standards or a couple of sticks with nails in the sides for standards and a brocken crosbar or another stick to swing over. Put the crossbar about 4' high under the point that the rope is attached and stand 3 or 4 feet from the cross bar and holding the rope as high as you can, swing over the cross bar, turn and drop. With a little practice the turn will come easily then start raising the bar. If you find yourself going over on your back again, lower the bar. Depending on your size, strength, agility, etc. You should be able to get up to 6 or 7 ft.

The other way to "get the turn" sis to have your coach tell you that if you don't turn you will be off the team. That make you focus!!!