push off

[jvt51091]

ok ive been vaulting for about 6-7 months and my pr is 12ft i turn when i go up but i dont push off my pole to get higher whats a way i can train so i do this

[gymnastsrock]

Try doing bubkas. Use the search feature if you don't know what they are.

[drew]

You really need to make sure you're covering your pole before it is completely unbent in order to get a nice pushoff.

[jvt51091]

i searched bubkas and didn't find anything

[StickMan]

Start from the home page-click on "pole vault power media"- then click on "video - Gymnastic Skills and Drills"

There is a nice little video demonstration.

[powerplant42]

If you don't have a good push-off/fly-away, then something before that point in the jump is going wrong. There should be almost no effort in the fly-away, just a small push down on the pole. If you're not in position to do this, then you're not inverting well. If you're not inverting well, you're most likely not swinging well. If you're not swinging well, etc. My advice is to stop focusing on the end of the jump, as it has a 90% correlation to everything that comes before it. And do Bubkas. A lot. There's also a drill I think is an OK thing to do as long as you've got the strength. The video (of Galfione) got taken off youtube for some wierd reason, but basically you just do a handstand on a staircase and have somebody pull you up as you push off with your top hand, simulating the fly-away.

[frequent flyer]

a good drill to do to practice this:
sit on the ground with your hands facing backwards, roll onto your back and generate momentum with vyour drive knee to push up onto your hands at this point you should be in a hand stand. once you can push into a hand stand actually try pushing off your hands so you can "hop" your body off the ground. i train doing this over hurdles or have someone hold a stick or a crossbar so you can practice "peaking" over the bar as well.