PoleVaultPower.com

I figured since people are always referring others to diffrent drills and ways to improve their vault I figured Id make a video with an assortment of common drills I use and that people are commonly told to try on PVP.

-First drill is what we call a long hang pull over. It is just a swing up drill where you swing through like you are pole vaulting, but dont drop your sholders and swing your hips up over bar.

-Second drill is a strength drill for dropping shoders where you can either be in a hand stand or head stand position up against a back board and lower your legs to horizontal or lower. You can also do it without a back support if you have good enough balance.

-Third drill is a modified bubka where you put your lead leg through the bar and drop your sholders to verticle with a slight turn.

- Fourth drill is a swinging bubka where you just swing like you are vaulting but drop your sholders and go verticle.

- Fith drill is a basic gymnastic kip where you just swing foward and on the way back you pull legs towards body then back down real fast so you are flug up (mine are not perfect but get me up on bar).

-Sixth drill is a two legged bubka where I start from a hang, bring my shins to the bar, then drop my sholders.

-Seventh drill is probably the most common drill mentioned to beginners to get them planting right and basicaly just learning how to pole vault. This should be done befor anyone ever tries to pole vault in a pit. It is just a basic 1 left plant drill where you reach a little over as high as you can, then start with pole over sholder, do one left and jump while planting pole in air while trying to jump befor pole tip hits ground.

http://www.youtube.com/watch?v=lrH95QaNB2Y

VaultPurple wrote: Fifth drill is a basic gymnastic kip where you just swing foward and on the way back you pull legs towards body then back down real fast so you are flung up (mine are not perfect but get me up on bar).

VP, thanks for putting that together.

I won't get picky about most of your drills ... they're not too bad ... but I will get picky about your kips.

While it might seem that the kip is the drill least related to PV, I really think that every vaulter worth his salt needs to be able to do a kip properly ... if not for any other reason that for pride of executing what should be a fairly easy gymnastic motion NATURALLY and EFFORTLESSLY.

Another reason, I think, is to help you come to the realization that IT'S ALL IN THE TIMING ... and if you TIME it right, it's really, really EASY. There are parallels between kips and pole vaulting. When you SWING on the pole PROPERLY, you will find that it's really, really EASY to swing into an inverted position.

Said the opposite way, if you MUSCLE UP either a kip or a vault, it's MORE DIFFICULT, and it's LESS EFFICIENT. Any time you use your muscles rather than your skeletal system and tendons (in either a vault or a kip or ANY highbar trick), there's LEAKAGE (loss of energy).

I said basically the same thing (but in different words) to PP awhile ago. Check out this post ...

Re: The Role of the Top Arm
by KirkB on Mon Jan 19, 2009 9:31 pm

OK, you got the kip now - although you did muscle up a bit. Just like ...

Just search for "kip muscle timing" to find it.

Kirk