Invert drill

[crumpman]

After having 2 guys who inverted well, the current guys were struggling. So, old coach got to thinking, what did we do in the past that we are not doing now...revalation...yellow pole vaulting! We have a short Yellow Cat, about 8-9' long. We do short run vaults with the bungee at 9-10'. You have to get up quick and invent to clear...it works well for us, and you can do a bunch of them. John Russell & Chris Smith can support this....guys? Joe is inverting....Keyes is a lug! but staring to come up.

[vaultin chris]

i fully agree. and not only does that drill help u invert but it helps u work on the top end w/o having a huge pole toss u up.

[OAKPV2004]

I do this drill, it is pretty much just vaulting from 2 steps. I vaulted 10 feet with a bar and my run was 14'. I thought it was cool, although Derek Miles can get like 13'3.

[jomrus]

yeah, it works no matter what your style is. That's exactly what our lady vaulter is working on. She jumps 13'7'' without even getting inverted. The best inversion I've ever seen in girls is the FSU girl, and the Oregon jumper... I think her last name is Holiday. Anyway, our lady has been doing exactly this drill, and we'll see how it works out for her.

[advath]

Pole Vault Form and Biomechanical Analysis of Kristina Molnar: How to Get Past Vertical http://www.advantageathletics.com/polevault/molnar.html

Frame 1: Keep the head, shoulders and hips in the vertical line while running through the plant, jumping and coming off the ground.
Drill: Run, jump up, grab a hanging rope, swing forward keeping the "frame 1" position, ride the rope as it swings forward and up, release the rope just before the hips start to swing as in "frame 2", and land on the same foot you jumped off maintaining the same position of "frame 1". See the right side of the second photo under "4 Step Pole Vault Drills" by Vitally Petrov in http://www.advantageathletics.com/polevault/petrov.html
Frame 2: If you try to drive horizontally forward trying to keep this vertical line, the hips will eventually be forced to swing forward and up. The lead knee moves into the same position as it would while running.
Drill: Do the same drill as under "Frame 1" accept stay on the rope and feel the hips being forced forward and up after holding the position of "frame 1".
Frame 3: After you feel the hips swing forward and up drive the trail foot down toward the direction of the box to line up with the top hand, shoulders and hips. The body from the top hand, shoulders, hips, trail leg knee and trail foot should be fully extended; the trail foot should be pointed at the box; and that line should be at a 45 degree angle to the runway. This is all part of the whip of the trail foot in the direction of the box. First the shoulders rotate around the top hand, second the hips and finally the trail foot.
Drill: Do the "Pole Vault Tap Slam" drill found in http://www.advantageathletics.com . See "Pole Vault Trail Leg Swing Compared to Gymnastics Horizontal Bar Tap" in http://www.advantageathletics.com/polev ... pslam.html .
Frame 4: The legs must be straight when the shins reach the top hand. The hips must be above the height of the shoulders when the shins reach the top hand. The top hand must stay behind the vertical line of the shoulders.
Frame 5: Extend the body while forcing the shoulders down and back while keeping the top arm straight. Do not turn or pull until after the body is straight. The standards in this photo are horizontal. The straight body of Kristina in this frame is past vertical. The line of her straight body from her shoulders to her feet is pointed away from the cross bar. To achieve this position the vaulter must perform all of the above positions with perfect timing.
Drill: To develop the strength and balance to do this action in the pole vault do the "Bubka Drills" found in .