Gymnastics preparation for pole vault - The Russian way

[Pogo Stick]

Here are some gymnastics drills from Russia:
http://iaaf-rdc.ru/ru/docs/publication/42.htm

Lot of them falls into what I like to call "Poor man's drills". Many drills requires almost no equipment (and no money) and can be performed even in bathroom. Of course, for advanced drills you need access to high bars and rings, but when is rainy (very often here in Vancouver) or you have limited time (cannot spend few hours to go back and forth to arena which is always at the opposite side of the city).
You can use Google Translate but don't expect a lot. Anyway, a picture is worth 1000 words...

[KirkB]

Lots of good drills here, Pogo!

Here's the hip-circle-to-a-handstand that we've often talked about ...

Hip-Circle-to-Handstand (Russian).JPG (28.23 KiB) Viewed 4860 times

I can't understand the Russian text, but the important figure in this drill is the middle one. That's when you simulate being upside down on the pole ... and extend in unison with it. You will even get some bend out of the highbar ... to simulate this drill quite closely to an actual vault!

Kirk

[gymnastsrock]

I did these skills for years, but I'd never thought about how closely they relate to the vault.