Swinging Drills

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Alex Free hip circle
Drill Review:
In my opinion one of the most meaningfull of gymnastic skills, it combines several energy sources culminating in a hand stand. Start with a small cast, find the pike position, then drop your shoulders and open your arms. Its best to learn a hip circle first.
Sliva Swing to Bubka
Drill Review:
Perhaps the most imitative (and important) skill in the pole vault. When done properly it uses the swing of the trail leg to convert enery into up!!
Brenna on the Trapeeezzzz
Drill Review:
Its easy to see why this is such a handy piece of equipment. It teaches all the good stuff necessary for perfect swing up technique.
Paul straight pole swing up from 3 lefts
Drill Review:
Paul Schmitt (17'4) 6 time NCAA all American, shows the straight pole swing up from 3 lefts gripping 3.5 feet above standing grip. Note the way he swings a very straight trail leg, from a slightly out takeoff step. He swings his trail leg to well past his top hand, ultimately landing on his back on the pit. It is always best to do this drill from an out step take-off position.
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Dave Pomfret, Swing up Drill from 3 lefts with small amount of pole bend
Dave was a top East coast vaulter at Bucknell University All time personal best 17'6. Dave is currently the Assistant track coach at Cuesta College in San Luis Obispo.
Drill Review:
Dave is gripping the pole approximately 4 feet above his standing grip. Dave's take off foot is slightly outside his top hand at the moment of leaving the ground. He then does a great job of holding his trail leg back as the pole begins to rise, this allows him to sweep his trail leg slightly later in the swing up sequence thus allowing him to grip slightly higher. He finishes the drill nicely by allowing his left arm to collapse inside the pole as his feet finish well above his hands at the one o'clock position.
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Shayla B (14'1 San Diego ST)
Drill Review:
In this drill Shayla B (14'1 San Diego ST), shows perfect form in swinging into an L seat from 2 lefts. She is gripping the non-bending pole at standing grip plus three feet. The drill is the second step in our teaching progression. The purpose of the drill is to only sweep there legs without inverting, or dropping the shoulders back. The coaching cue I like to use in teaching this skill is: "jump up stay right side up, and only swing your legs half way up around your hips, then land in a figure 4 position in the center of the pads." This drill is designed to off-set the tendency so many beginners have of attempting to invert too soon. The secret of getting inverted, is to swing in concert with the poles rotation to vertical. Those who don't swing, or simply tuck right off the ground, must grip lower because their weight is distributed higher and in front of the pole which hurts the poles rotation to vertical. ~jj~
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Rope Swing Drill
Drill Review:
Another great Rainy day activity! The idea is to take-off the ground from the out step position while jumping thru the chest. This of course keeps the athlete from getting yanked on to his/her back too early and enables the swing to be in better time with the vault.
~jj~
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