take off and a few other things

[Vaulthighordietrying]

i struggle with a very inconsistent is there a drill that can help with this i keep getting caught bad drops being either too early pole runs don't seem to help im 18 years old 5 10 and weigh 138 im on a 14 155 top gripping, i also struggle with a consistent first step which i think is a big part of it, on top off all this i seem to really struggle hand standing out the top and i seem to always seep to flag out but feel like i'm vertical

[rainbowgirl28]

It all starts with the first step! I see a lot of high schoolers that bounce around at the start, even if they don't mean to. For example, even if they are just trying to take a step back with their right foot, they may lift their left and move it without realizing it.

What I would do...

1. Work with your coach to figure out what a good first step should feel like. Just work on the first few steps, not a full run. The most important thing is that it is something you can do consistently.

2. Once you get that down consistently, develop a check mark that is 2 lefts/4 steps into your run. Take a few starts going most of your run length but don't work on the plant. Have your coach or a teammate catch that 2nd left and mark it a few times. If you got that consistent start in step 1, it should be in about the same place every time.

3. Now put some kind of marker at that spot. Practice glancing down as you run by and seeing that your foot is on the mark.

4. Once you get comfortable with that, and are consistently doing it right, combine it with full pole runs.

5. Once you can consistently do it correctly, time to take it back to the runway!

[powerplant42]

Might sound counterintuitive, but maybe try some sand drills where you don't have to worry about consistency. That'll let it develop more naturally over time. This could be done in conjunction with any other methods.

Also, correct grammar helps us understand your problems/questions better.