Run, jump, swing... on the bar!

[powerplant42]

After thinking about it more, I've decided that I was wrong about the position in the trajectory where contact should occur. I'm not going to bother thinking about exactly what angle one should be traveling in for now, but it should definitely be on the 'up'.

Now I am pretty sure you're just not strong enough to do it. But if you're not even strong enough to do it from a swing, that is a bad sign and will limit your vault.

Not trying to be defensive, but even in my current weak condition, I'd have no trouble MUSCLING into an extended position like your talking about while doing this drill. However, I see no point in it because the bar does not move forward as the pole does. Therefore, the timing/feel is completely wrong, so it really IS just muscling. The FEEL part comes with the 'whip'.

Another question...

Hands forward, or straight above the head? Think about safety...

[rainbowgirl28]

Not trying to be defensive, but even in my current weak condition, I'd have no trouble MUSCLING into an extended position like your talking about while doing this drill. However, I see no point in it because the bar does not move forward as the pole does. Therefore, the timing/feel is completely wrong, so it really IS just muscling. The FEEL part comes with the 'whip'.

If it feels like muscling, I don't think you are doing it right.

I have seen many different elite vaulters train, and never seen them do the drill like you are. They all extend, always.

[rainbowgirl28]

Here are some rope drills to ponder.

http://www.youtube.com/watch?v=gUnPwGOzk44
http://www.youtube.com/watch?v=hy1GijcIuO4
http://www.youtube.com/watch?v=Ntc9mpZwoco
http://www.youtube.com/watch?v=BeTPgONnrV0

This is a great strength drill
http://www.youtube.com/watch?v=3RAW5Gtp-1Q

[KirkB]

PP, another variant of the "running jump onto the highbar" drill is to jump up and catch the bar on the way up (as you last stated), then immediately stretch to the C (to finish your takeoff), and then immediately after that pop out of it by driving the trail leg down about a foot or two (whilst transforming from an arch to a hollow). But don't even try to whip past the chord. Just stop the drill as soon as you drive the leg down a foot or two. It's kinda like a jagodin on the highbar in this respect. All you want to do is get the feel for how to (1) jump off the ground aggressively; (2) catch the bar but let your chest continue to drive past it a bit; (3) stretch the trail leg; and (4) pop out of this stretched C position. Then just coast to a stop and dismount.

RG, I do agree that PP needs to get stronger, but I just don't like mixing up my drills. It's either a technique drill or a strength drill. If you keep them separate, and have a separate mental focus on what you're concentrating on, then you'll "get it right". Otherwise, you begin to muddle technique with strength ... even to the point of getting confused on exactly what the drill is supposed to accomplish ... which is the muddle we have at the moment, I guess.

So yes ... coasting to a stop would be the best way to finish this drill past the chord. I do agree with that, for the reason I just stated. Thanks for clearing that up. In fact, if the downswing is done properly, you won't be able to do much more. You'll be rotating/swinging so fast on the upswing that it will be all you can do to just stop your rotation/swing. I did these with casts on my legs, and I was forever crushing the casts on the highbar due to the force of my rotation! UW Hospital wasn't too pleased with me when I kept coming back every week for a new cast!

Don't think that PP has this drill anywhere near "aced" tho. Even tho the motions aren't bad, his speed is WAAAAY too slow. He needs to step it up a notch ... or two. Yes, he's doing them half as fast as he should be doing them. The faster the whip drill is done on the HB, the faster you'll downswing/whip on the pole!

Kirk

[powerplant42]

I'll see if I can get some new video up... I've gotten considerably stronger since winter.

I dislike a lot of the rope drills shown in a technical respect, especially the one armed take-off drill... Not really because it's with one hand, but because it would seem as if it is impossible to do without being in an 'under position'. I am growing less fond of the idea of RJS's on ropes... Notice that Amy is on the way DOWN when she catches the rope. How else could that be done? (The rope is a ROPE. Think about it.) I think a part of the problem with my old mindset was that I was thinking that on the bar I should be on the way down (or close to it), but instead of finishing the drill like Amy does with the rope, I sided for a less complicated/strenuous action so that I could do more reps and focus on the downswing only. I was sort of 'split' between two polar schools of thought:

1. Be on the way down, extend the hips.
2. Be on the way up, 'coast'.

It's easier to extend if your on the way down when you catch the bar... Give it some thought, or better yet, try the two variations. I'll film both as soon as I can (PAIN PERMITTING).

(By the way, a part of the reason why I'm not super agressive in my vid is because of where my bar is set up... I jump off a small ledge thing to it. I'm going to be doing this drill from the other side now because I now see the value of UP.)