Pole drop

[TylerPorter11]

How is my pole drop improving? I know it's not the best angle but please let me know what you can.

http://www.youtube.com/watch?v=g5hb1bAFetk

[vault3rb0y]

A shot from the side would be easier to see, but your bottom hand still leads the pole into the box. You gotta keep it up near your chest and raise your top hand, not your bottom. Your bottom hand should come out in front of you to begin the drop, then your bottom hand should come up the side of your body and slightly forward of your body. All this happens starting at 6 steps out. This is the easiest thing to work on, because it happens when you are still on the ground!

[bel142]

I agree with the above, your front hand is dropping too low at pole drop, now you are wasting energy to have to bring it back up for box impact.

BUT my biggest problem is the transition with the back/top hand. You are doing a little bit of a biceps curl and the pole gets away from you. This not only affects the pole drop but it also influences shoulder, knee, foot and leg position when running. You have to think about of it terms over all, although only your arm moves out to the right, something has to move to the left to counter balance. This may be your overall center of mass or it may in fact be your foot. If this ever happens a tick late or different, it can throw you into a bunch of problems at take off. SO just when training focus on a plant that is out in front and not round housing the back/top arm, this will make you a little bit more efficient at take off.

As always the goal is to maximize your running energy and efficiency of transfer into the pole.