PoleVaultPower.com

Ok over the last few weeks i have made it my mission to learn these and i have finaly learned them. Now i want to know what sort of stuff to do with them, like workout wise cause all i am doing with them right now is like 30 of them before i have to sit down and rest for a while. Also is there an explanation on how to do static Budkas cause i remember hearing Jan talk about them at his camp but i can not seam to remember how to do them. Thanks

http://www.advantageathletics.com/ has pictures. Search on the board for Bubkas and you will find lots of threads

Make sure you do the Bubkas properly. If you do them too fast, your feet go out away from the bar. If you time the extension right your shoulders will swing down and back to a position under your hands, hips and bar. Look at the Advanced Bubka pictures in http://www.advantageathletics.com/polev ... kback.html
Make sure when you vault that you do the same thing. Do the extension of the Bubka part of your vault in timing with the pole. If you swing properly and do the Bubka in time with your pole recoiling, your shoulders will get under you hips and top hand. You should finish with your straight extended body in line with and close to the pole.

ok thanks