working on the fly-away-help!

[leftist vaulter]

Hey does anyone know any drills or workouts that I can do to to help with my fly-away?

[OH-IOvaulter]

My kids do rope vaulting drills and that seems to really help a lot. The other thing they do is a backward roll into a hand stand and then piking at the top, round offs as well, but I think they just like to goof off in the grass sometimes so...

I read about some vaulters throwing shot on off days as a diff type of drill, has anyone ever heard of that?

[powerplant42]

Gymnastics. Lots.

But the top end technically speaking is the least important part of the vault. It is basically 100% dependent on everything before.

Also, I know that this has been discussed on here before, so search for it...

[bel142]

one way to work on the fly away is grab a toothpick pole, and do 2 lefts or under and work on the fly away, swing and fly away. Slowly (over the course of weeks or months) increase pole weight until there is enough resistance to peek over the bar. As you increase the pole resistance work on the push off.

Another rope drill that helps… Grab a rope and get into a position just before hip extension. With a spotter, pop the hips up, drop your shoulders and shoot up the rope... This is to work on the pull through because the fly away is greatly effected by your pull through. Have a spotter to keep you safe, and to push your shoulders and hips up, this more simulates the resistance you will feel in a real vault. You want and try to get your top hand to your chin or better with a spotter.

Eventually if you can do this drill with out a spotter, and the more close you can get that hand to your chin, the better your real pull through will be.

Hope that helps.

[powerplant42]

Although moving up weight like you mentioned is often very difficult for a high school vaulter...

There's a video of Galfione doing this wierd drill on a stoop on youtube. I know I've mentioned it on here before, but now I've got a link!
DEFINITELY USE A SPOTTER FOR THIS ONE:
http://youtube.com/watch?v=9gH4UoRTEqs&feature=related
^right around 11 seconds...

[leftist vaulter]

Hey thanks a lot. I'll have to get more familiar with the rope drills. Thanks for the link.