6P's New Sunday Workout (Breakfast With the Basics)

[joebro391]

As most know, I had a horrible week, last week, and I feel it was due to a lack of straight-pole drills and jagodins. So this will most likely become my new sunday workout. All of the info is in the video. There's a lot of clips, so if anyone sees a few of each, in particular, that you feel should be made into a shorter video (with slo-mo?), let me know and i'll post it in this thread at a later date.

http://www.youtube.com/watch?v=XOlQ1dfeWI0

Intent:
-Regain Free Take-off
-Quicker Feet (no over-striding)
-Earlier Pole Drop and Plant
-Better Jumping at Take-off


Thanks for all tips and suggestions. -6P

[vault3rb0y]

On your walk-throughs, make sure you aren't bringing your bottom hand up until your top hand is at your shoulders. It looks like the pole angle might be a little too high before you start your plant, and it looks like you get a little anxious to bring your bottom hand up too quickly. Both hands should go up simultaneously as your take off knee is risen (just before it is brought down for take off).

This is a recurring problem in your 3 steps

In your 5 steps, its hard to tell but i think your plant sequence is actually late. It should begin just BEFORE your 3-to-last step. Again hands fully up before your take off leg begins its downstrike.

In the sand, good position off the ground. However, your hips start to move because it looks like you lean back a little bit at take off and dont pressure up and FORWARD with your hands. Your first one is the best one, and the ones after that im assuming you raised your grip a little bit. The key to moving the pole as well with a higher grip will be maintaining your vertical or slightly forward posture after take off. Do this with hands pressing upward and forward, and engage your lats to keep your hips back behind the pole.

You do this to near perfection from 2 steps, pretty damn well from 4 steps, and it gets slightly worse from a longer run, as it should. Just keep working on those positions and you'll keep gettin it. Also, when you put the plant sequence in, remember the drills you did earlier. It looks a little late, so work your hands ahead of your legs and get it all up before you leave the ground.

Overall i think you look REAL REAL good doing these drills, keep it up! Nice job!

[joebro391]

On your walk-throughs, make sure you aren't bringing your bottom hand up until your top hand is at your shoulders. It looks like the pole angle might be a little too high before you start your plant, and it looks like you get a little anxious to bring your bottom hand up too quickly. Both hands should go up simultaneously as your take off knee is risen (just before it is brought down for take off).

AH!! good find!! i didn't notice that. I knew that they definitely felt "odd", and that's most likely why. Today I had practice (from a 6-left approach), and i really focused on a totally free pole-drop (had an amazing practive btw).

In your 5 steps, its hard to tell but i think your plant sequence is actually late. It should begin just BEFORE your 3-to-last step. Again hands fully up before your take off leg begins its downstrike.

yea, i'll be working on that

In the sand, good position off the ground. However, your hips start to move because it looks like you lean back a little bit at take off and dont pressure up and FORWARD with your hands. Your first one is the best one, and the ones after that im assuming you raised your grip a little bit. The key to moving the pole as well with a higher grip will be maintaining your vertical or slightly forward posture after take off. Do this with hands pressing upward and forward, and engage your lats to keep your hips back behind the pole.

do you think this is mostly due to leaning back, or the fact that i don't apply ANY pressure with the bottom arm, whatsoever?? I've been wondering about that.

Thanks for the tips. In case anyone was wondering, I had an AMAZING practice today, from a 6-left approach. I started on a 14' 150 with a 13' grip, crushed it, moved to a 14' 160, blew through, and then moved to a 14' 165 and moved the grip up to 13'2-ish and had some amazing jumps at 15'9. Perhaps it was a confidence thing, but i totally give credit to these drills. they're the best! haha. -6P

[KirkB]

... I had a horrible week, last week ...

... I had an AMAZING practice today ...

Maybe you should get checked out for Bipolar Disorder? haha!

Just savor the good, ignore the bad, and ALWAYS keep a positive attitude.

Kirk

[VaultPurple]

I don't see why you talk about it being so bad last week.

Anytime you come off the ground, land on the mat, and learn something.... it sounds like a pretty good week!

[joebro391]

I don't see why you talk about it being so bad last week.

Anytime you come off the ground, land on the mat, and learn something.... it sounds like a pretty good week!

i suppose that's one way of looking at it. And considering how well I bounced back, that'll be my new way of looking at it, from now on haha

[vault3rb0y]

Yea to be honest, all the things i picked out are just that, me being picky!!!

Keep them in mind, but the most important thing is to be jumping with a purpose each and every day. Get something or two things accomplished every day, and feel like you are getting better week in and week out, and you'll be on the right track. reps reps reps.

[joebro391]

Does anyone think that my hips slam into the pole because I don't engage my bottom arm at all?? (meaning: does anyone think I should use my bottom arm in the straight-pole drills??) I never have before and I'm preparing for another one of these days, later today; I'd love some things to really focus on fixing. thanks guys. -6P

[vault3rb0y]

The bottom arm is tricky (as you can tell by all the discussions in the advanced forum). It is necessary to use in order to keep your hips back behind the pole, so do that by pushing up and out with BOTH hands. It's tricky though, so get some video to make sure you are doing it right. As long as you only engage it enough to keep your hips back, you should be fine though.

[rainbowgirl28]

The bottom arm is tricky (as you can tell by all the discussions in the advanced forum). It is necessary to use in order to keep your hips back behind the pole, so do that by pushing up and out with BOTH hands. It's tricky though, so get some video to make sure you are doing it right. As long as you only engage it enough to keep your hips back, you should be fine though.

Is it possible to keep your hips behind the pole on a one-armed drill?

[golfdane]

Wonder why anyone hasn't picked up on this: Flex your feet on walking drills!

But I can't wait to see your season progress. Looks like you are working really hard and dedicated.

[kcvault]

Does anyone think that my hips slam into the pole because I don't engage my bottom arm at all?? (meaning: does anyone think I should use my bottom arm in the straight-pole drills??) I never have before and I'm preparing for another one of these days, later today; I'd love some things to really focus on fixing. thanks guys. -6P

Your hips come forward as a result of leaning back a little at take off. The bottom arm has little to do with it. If you take off with a proper posture and force yourself to hold the backwards c position it will become natural. It looks alot better in your sand vaulting probably because sand vaulting forces you to have a better pole angle and to jump up more at take off. Though I would say your grip is a little bit to low when jumping into the pit, really focus on trying to jump over the plug of the pole and catching as high as possible. Since I have seen video of you touching a 10 foot rim, if you have a 10-6 grip and there is an 8 inch drop in the box the pole plug should just barely contact the box, making barely any noise instead of the thud it makes in these videos. Hope this helps.

---Kasey