Swinging the trail leg faster

[vault3rb0y]

anything you can do to recreate the motion of the swing. Crunches or upper-ab workouts arent the same thing as doing leg lifts which will target your lower abs and hip flexors. Doing leg lifts will build the muscles for swinging..... but like i said before you dont NEED more muscle in order to get vertical.... if you have the correct form. Keep your hands over your head and swing from there.

[AVC Coach]

Also, the ceiling in my basement is kinda low, so I can't keep my trail leg straight when I'm completely hanging.

Do you have a tree or rafter outside to hang the rope on? Or can you take the rope with you to a park and hang it on something so you can do your swing drills?

[sooch90]

Also, the ceiling in my basement is kinda low, so I can't keep my trail leg straight when I'm completely hanging.

Do you have a tree or rafter outside to hang the rope on? Or can you take the rope with you to a park and hang it on something so you can do your swing drills?

Hmm I'll look into that. I do have some trees. They're not very big, but I think they're strong enough to hold me. Thanks for the advice

[oakduck]

Below is a video of what Alan Launder, Author "From Beginner to Bubka" had vaulters doing during his camp in the Woodlands, Tx July 6,7,8, 2006.

http://www.polevaultworld.com/PVD_RopeJump7050.MPG

To see more drills done at this camp go to

http://www.polevaultworld.com/PVD_Launders.html

I learned a great deal form this camp and from what I am reading in this post these drills are an example of how to help work on your swing.

Oakduck

[sooch90]

Below is a video of what Alan Launder, Author "From Beginner to Bubka" had vaulters doing during his camp in the Woodlands, Tx July 6,7,8, 2006.

http://www.polevaultworld.com/PVD_RopeJump7050.MPG

To see more drills done at this camp go to

http://www.polevaultworld.com/PVD_Launders.html

I learned a great deal form this camp and from what I am reading in this post these drills are an example of how to help work on your swing.

Oakduck

Ah those drills look very helpful. Thanks!

[vault3rb0y]

Its just important that before you try that drill you know exactly what it should look like, so you can self-correct yourself.... otherwise you will form bad habits. Try to just hanging from the rope.... and doing the swing just stationary before you go for the run into it.

[Cooleo111]

I like to think I have a decent trail leg, or at least that's what I've been told. Some of the drills that I've used that I think could help are the rope swing like Mr. Launder showed in the video, swinging in place on the rings, and swinging on a moving ring. Also, a good drill for building elasticity and a good whip would be just drilling a soccer ball into a net. You may have to develop some coordination if you aren't used to kicking hard with that foot, but if you can get your toe pointed and really whip your leg through the ball, you will notice an immense difference in your swing....of course, it always helps to be a soccer player.

Here's the ring drill we use...it's not the best drill for all aspects of the vault but I think it certainly helps with the swing.
http://media.putfile.com/andrew-ring-drill-55

[euroeva]

rings, help. getting inverted. when i started i only swong a little. by the end of indoor, i could get inverted in one swing, but it took a lot of work.

[vault3rb0y]

I like to think I have a decent trail leg, or at least that's what I've been told. Some of the drills that I've used that I think could help are the rope swing like Mr. Launder showed in the video, swinging in place on the rings, and swinging on a moving ring. Also, a good drill for building elasticity and a good whip would be just drilling a soccer ball into a net. You may have to develop some coordination if you aren't used to kicking hard with that foot, but if you can get your toe pointed and really whip your leg through the ball, you will notice an immense difference in your swing....of course, it always helps to be a soccer player.

Here's the ring drill we use...it's not the best drill for all aspects of the vault but I think it certainly helps with the swing.
http://media.putfile.com/andrew-ring-drill-55

ahhh 2 things tho... thats an awesome drill buttt.....
DONT LAND ON YOUR FEET!!
i just got over a 4 week sprain from landing on my feet.
Dont tuck and shoot, keep that trail leg straight when you turn.

Also you might find it easier if you attach a rope rather than a ring... to simulate the grip width. But yea, i love that drill, haha rope vaults are awesome!!

[sooch90]

I decided to revive this old thread with yet, another question!

In order to improve my swing, and stop flagging out, should I get on a smaller pole (maybe like 12' 150), run from like a 4 or 3 step, and may be use a bungee to get myself to stop flagging out?

Of course this is not a new idea, but I wanted to hear some of your thoughts of ways to improve the swing/invert, and whether this idea would be helpful?

[vault3rb0y]

With a softer pole, you will be able to feel if you are adding more or less energy by doing something different. its a good idea, and you can literally judge how well you use your energy by how deep you can get into the pit. Just remember, you jump tall, and stretch all the muscles from your top hand, across your body, down to your trail leg, and all and once use that tension to swing. go for it!