Jumping up and not out

[talley33]

I have the problem that I want to jump out and not up. My coach/teammate has got me doing drills in the sand pit to get me to jump up and not out. This is my second year jumping so I’m not scared that I’m not going to land in the pit but he thinks that’s what it is.

I wanted to know if there are any other drills or techniques that you I can do to get me to jump up and not out. Thank you

[Barto]

It takes a long time, many repetitions, and at least some jumping ability.

Keep doing the drills in the sand.

Also try pole runs with a full takeoff at the end. Make sure you get the pole tip all the way parallel to the ground before you begin the plant. Try to jump up and see how far and high you can travel at the end of a pole run.

Be safe. Have fun. Jump high.

[powerplant42]

Take a hurdle, a standard, and a bungie. Put them about maybe 10' away from one another and attach the bungie between them so you've got a big slant. Do 3 lefts and take off a bit outside of the bungie and try to reach up and touch it. Once you touch it, move more toward the standard.

[talley33]

im affraid i dont understand this drill. do you have a a picture?

[powerplant42]

It's demo'd in the BTB2 DVD, and it's also covered in the book.

I'll try to describe what it looks like a bit more for you, I understand how it could be a bit confusing.

Let's say your 3 step approach length is 30' long (without taking into account take-off length which would possibly add anywhere from 9'-13'). 31' in front of you (1' difference) is your take-off mark, and 6'-7' on the left of the take-off mark (CENTERED) is the hurdle and 6'-7' on the right is the standard. Tie the bungie to a peg on the standard (11'-12' is fine for anyone that's not a total freak) and to the bar across the hurdle. You now have a big slanted bungie 30' in front of you... Start an approach toward the bungie more toward the left side (where the bungie is lower, maybe around 8'6"ish). Take-off at your 30' mark and try to hit the bungie with your hand (cap the pole). If you hit it (which you should), then slide over to the right a little bit where the bungie will be more around 9' when you take off.

Does that help?

[vault3rb0y]

In regards to the drill Powerplant is describing- Basically do a pole run and try to touch your hand to a bungee after take off. It makes you jump higher off the ground.

You also might try doing lay-ups in basketball and see how high you can get. Can you get net? Maybe rim? If so, you are explosive enough to jump high off the ground.

Some cues that might help you get more pop off your last step:

1.) Think about driving your drive knee up as much as possible at take off. (if you are a right-handed vaulter) your right foot should come up straight to your butt at take off. Some people bring their right foot OUT in front of them, and it gives them a flat take off. Make sure it goes UP under your knee with a powerful PUNCH of your take off knee

2.) Shorten your final step. I know it may sound weird, like you would go slower, but when you take a slightly shorter step it put gives you a lot more control of your take off. Try doing a pole run and dont push your run full speed. Instead, run at a quick yet RELAXED pace, then shorten your last 2 steps before you take off. You'll be suprised at how much more punch you can get off the ground.

3.) Like PowerPlant said, imagine a bungee (or actually put a bungee) about 1 1/2 feet above your top hand grip when you do pole runs. Try to jump up and touch that bungee. BUT make sure you are not sacrificing your Horizontal speed when you leave the ground. In other words, try to touch the bungee going the same speed as you were on the runway.

Some training that might help you get more pop:

1.) ask your coach about plyometrics
2.) The lay up is a good drill (do it on the right side of the basket for a righty vaulter) and try to maintain your horizontal speed while you jump.
2.) If you want to get to a more specific drill, take that same concept of the lay-up and apply it to the drill Powerplant described, or work on maintaining a top CONTROLLABLE speed during pole runs. Your speed does you no good if you cant jump off the ground. So control it, and hit a strong, accelerated take off instead.

[tsorenson]

Do a lot of short run, stiff pole vaulting, with as high a grip as safely possible, from 3 lefts (six total steps). You can't cheat on this drill by using your speed...you have to power off the ground with a good takeoff position, or you will be crushed by the pole. Make sure you learn to stay behind the pole, moving it into the pit, before you try to swing to inversion. Many of the world's best coaches emphasize this drill for many reasons.

If you have a training pole that is small enough, short runs with a bending pole are also very useful for teaching you to jump high and swing long. These drills have been discussed a lot on this site, try using the search feature on "short run stiff pole" or something like that, for more information.

As mentioned previously, plyometrics (jumping exercises) are very useful: mini-hurdles, box jumps, high layups/dunking, stadium stairs, strides, etc. Also, try some long jumping...it's not easy to long jump very far unless you learn to pop off the ground. A previous poster mentioned the importance of the knee drive at takeoff...this is very important to transferring horizontal motion to the vertical.

Good luck,

Tom

[talley33]

yeah all of these help. i knew all the importance of driving my knee and ive did a drill to jump and try to grab the bunngie. and actually i\trying to get a rebound is what i thought about trying to do when o did these drills.

[KirkB]

... stadium stairs ...

This one helped me immensely!

SPRINT up the stairs, then jog down ... and over to the next flight of stairs ... then repeat. Use high knee action (of course) AND strong arm action.

It not only improves your takeoff, but I think it also improves your sprinting technique and speed!

Kirk