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These drills are extremely important for vaulters of all ability levels. They are perfect for vault practice or in warm ups before meets. You will see just about every elite pole vaulter do these drills or some form of these drills before meets or in practice. They help to slow things down and work on cues in the vault at a lower intensity and with much lower impact on the vaulter. Please ask any questions in the comments or visit my website below for more information.
Here are the links to a couple older videos I did of the same or similar drills:
• Straight Pole Series
• Cardinal Polevault Str...
Here is a link to my website:
winderupathletics.com/
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Thanks I just started pole vault during track through school!
Josh Rivera right on!
Same
kzhead.info/sun/nraze5l9qnyhloU/bejne.html
Same today was the first meet I got first place
Thanks this video is extremely helpful! I can tell you have put a lot of work into pole vaulting. 👍🏻
These are excellent descriptions and demonstrations of these exercises. They are clear and concise with no superfluity. I'm doing these with my beginners but I believe I will be able to explain it better now. Can't wait until the next practice.
Thanks so much. Was very helpful!
Rad Miskovic no problem! Happy to help if I can!
That was a dope drill at the end!
Thanks!!!
Well done !!!
Jerry Thrower thank you!!!
Such a great channel!
Thanks Eddie!
most helpful video of them all
Thank you!!!
How do you get your bottom arm to go inside the pole?
Good question. It takes time and practice. Basically what you want to do is immediately after takeoff you should angle you bottom arms elbow in towards your chest. This will cause you forearm to ride parallel to the pole then allow the bottom arm elbow to rotate around the inside of the pole to complete the drill. You have to focus on getting your elbow on the inside right at the start of the drill, rather than slipping it over at the last second. Over time it will happen naturally. Hope this helps!
Hey in these drills what do you do with your bottom hand on take off/ right after take off?
That is a great question. You want your bottom hand right in front of your face(or chest depending on where you are comfortable gripping)with your forearm parallel with the pole. The focus on these drills is more with the top hand/arm but getting your bottom elbow to the inside of the pole is important. Most HS level vaulters get their bottom arm hung up on the pole as they transition into the swing. I will try to clarify this point more later.
+Winder Up ok thanks :)
does the flex number on my pole have anything to do with how much I can invert?
No not necessarily. The flex number is referring to the stiffness of the pole. The lower the flex number the stiffer the pole. Not to be confused with the weight rating. The higher the weight rating the stiffer the pole. That being said, softer poles usually tend to be better for learning the technique, such as getting inverted, but I would check with your coach before messing with pole sizes, etc.
i just started learning and my issue is i don’t know when to lower the pole and when i lower it i tend to jab it in the box instead of placing and pushing... any way you can help me fix that?
The best advice I can give without seeing a video is to think snap, crackle, pop. Last three strides before you take off (left foot, right foot, left foot). Snap - move pole slightly in front of you, Crackle - move pole to slightly above head, Pop- push arms above head. Please be safe, have a coach present when you are vaulting, and check out some of Team Hoot Pole Vault's videos. I believe he covers this exact subject!
Any tips for inverting? I can't seem to do it for some reason.
Getting inverted takes time. Couple suggestions. Work on swinging up and seeing your feet at the top of your pole. This will get you in an upside down position. Shoot your feet up and push your hips towards the pole. It has a lot to do with timing but working those suggestions should help. I will cover a video on this topic in the future. In the meantime I would check this video out. It's a very difficult drill but will help give you an idea what I mean.. kzhead.info/sun/a9Z6abyrjYakmK8/bejne.html
When you can't get inverted usually it's because you don't have the strength to invert. The Swing Up Rack is made for building swing up strength while working on technique at the same time. AND YOU CAN DO MANY REPS WITHOUT RUNNING DOWN THE RUNWAY. It feels just like the pole vault. Check out this video. kzhead.info/sun/etaPhL6pi3yErWg/bejne.html
DrewZilla Kill-a hang from a pull up bar and practice getting inverted
I tend to shift my hands down the pole when I plant my pole, any suggestions on how I can get over it?
I would seek your coaches advice, but I would say you need to lower your grip to a height in which you don't slide your hands. Lock that grip in, even if it feels low, and consistently don't slide the hands down. Then, after maybe 10 or so in a row of not sliding, inch your grip up 1 finger at a time until the sliding is defeated! I go try and address this in a video when I get a chance! Thanks and best of luck!
Ok so I'm going to begin pole vaulting this year as a freshman.Well I live in upstate new York and the weather here is so bad and they just got the Mats out so I will only be able to do this once...Are there any other tips you could give me that would be very helpful thanks.!
Weather can be rough in IL and MN. I can't imagine NY. Learn and master these three drills. Then move to the RPD drill(also on my channel) and develop consistency vaulting over a bungee or bar. The main positions for a freshman would be takeoff/plant, rockback, and turn. Check out my video "The Big 3 in Polevaulting" Hope that helps. -Josh
Winder Up thank you!
no worries!
I’m not quite sure where in NY you live but the Hudson valley flying circus (aka the barn) is a pole vault place and I’ve only gone once (since I just started but the other vaulters on the team have our own practices over the summer while the barn is closed for the summer) and they were really helpful and it was fun if you’re close enough that would be a nice place to go sometime. Our school is about an hour and a half away from it but it isn’t too bad if you go with friends haha
Can you give any advise on how to turn? Like my peoblem is I can't clear 8 because I don't turn over the bar it's like I sit on it. I'm a freshman and this is my first year vaulting
Hello! Do you have a coach currently? Are your righty or lefty when you vault? Do you bend the pole or straight pole? You should always work with them and make sure they are supervising you at your practices for safety reasons. That being said, a couple things I have tried in the past for right handed vaulters include trying to keep my right hand going up my right quad when I am turning. Also, turning your head slightly over your left shoulder to look down your pole as you are going over the bar/bungee. Again, have a coach present though!
Hey I need your help. I’m trying to learn how to straight pole better. My main issues with straight poleing are locking out my bottom arm and spinning around when I invert up. I know the reason why I’m spinning is because I’m locking out the bottom arm but even when I don’t lock the bottom arm I still spin around and land on the mat facing the runway. How can I fix this issue?
Like you said, break that bottom arm down and don’t keep it straight. Driving your drive knee through the center of the pit and keeping a long trail leg will help as well. Pick up the speed a little bit on the runway too. Not super fast, but enough to keep your momentum moving forward.
Will doing pop up half-turns be good?
Not 100% sure what you mean by a pop up half-turn but if it is one of the drills from this video or a drill that makes you progress, I can't imagine it would be bad? Stay safe!
That’s an ancient warm up method; that trains a collapsed lower arm for the kid.
Agreed!
use full video
lol the kids dabbing
They are too cool aren't they?
I can't extend or I'm scared to idk
I can send you a slow mo and you can tell me if I'm doing something wrong
It takes time! Keep working at it. Try doing the first drill, the on the foot, but swing through and land on your butt rather than on your foot. It will help you transition to landing on your back, like the second drill.
Yupp. jrwinderpv@gmail.com is my email. Send it on over.
Sent
I replied. Hope it helps. Let me know if you have any further questions!
My best is 5m80。 ↑私のベストは5m80です。
5.80 is insane. Good work! Keep it up!
+Winder Up ありがとうございます！
I do a 5 step lol
Ya most people do but when you are just doing drills and warming up you should do a three step
Honestly as a pole vaulter my self i feel like instead of the side one u should be on your stomach
I appreciate the feedback. I totally get where you are coming from, we just prefer to not land on our stomach to avoid lower back injuries. If you have a soft pit, it can cause some problems.
@@WinderUp oh ok ok, that makes sense👍🏼
zoom
You should never get step by running backwards, far to inconsistent and annoying
Andy Ference I didn’t expect the athletes watching this video to assume I meant to run it back at every practice or meet. That was intended for beginners and those who didn’t have a mark to begin with. After running it back for the first time, they should be writing down that mark, pulling a tape measure, and going from that mark at practices and meets when performing these drills. Did you have a suggestion on how to get an accurate three step mark for a beginner that takes less than 4 seconds?