The Stretch Whip Drills

[VaultPurple]

Just kind of on the note of the "Stretch Whip Drills". We have started doing something very similar but adding a bit more realistic approach to it.

We took some mats and put them under the rings so that when we are hanging we can run two steps on the mat (right, left only like 2 feet apart), then we hooked a bungee type thing that loops around just above the rings and is tied to a long rope. Our coach will stand behind us and we will start swinging, as we come forward we run the two steps on the mat and jump and drive chest forward for a split second until he tugs on the rope slightly to mimic when the pole tip hits the back of the box after a free take off, then we swing up and invert.

When it times up right i notice it really helps me work on a really strong and fast swing so that I can invert completely without ever bending my trail leg.

[KirkB]

VP, I think that's an excellent drill ... we've discussed it before, but I forget where the thread is.

The only concern I have is that the coach is tugging ... apparently after you swing slightly.

Instead, I suggest that the coach simply hold the ropes so that you feel the pole hitting the box in this drill immediately. Then you still need to "get to an elastic stretch" by "finishing your takeoff", then you need to downswing, whip, upswing.

I just think if you know exactly when the pole hits (simulated by the tug), you can develop a more predictable, dependable, and EARLIER rhythm of swinging. In reality, the pole hits quite quickly ... so why delay it in this drill?

Kirk

[KirkB]

Here's a nice vid of some really good rope drills ... demostrated by Bryan Carrel.

http://www.youtube.com/watch?v=gUnPwGOzk44

Notice that he emphasizes to learn the "Rope Bubka" without the swing first ... and then with the swing. This progression is important.

Kirk